With the right indoor walking routine, you can challenge your endurance, increase muscle mass and burn a significant amount of calories. This can achieve better results than regular outdoor walking. These exercises help you maintain regular exercise goals regardless of the weather.
This series of brisk walking exercises will increase your heart rate and strengthen your lower body for 20 minutes. This series of exercises includes March in place walking, knee-lifting walking, cross-walk walking, and leg-slow walking.
Do each exercise in order and take minimum rest. Do the whole exercise 3 times to have a full-body cardio exercise.
March in place walking exercise (2 minutes)
Stand up straight with your feet hip-width apart. Raise your right knee upwards over your waist while swinging your left hand forward. Lower your leg and repeat the movement with your left knee, swinging your right arm forward.
Maintain a steady, rhythmic pace, keeping your mid- thanse tight and your shoulders relaxed. Gently receive the soil with your feet and control your movement.
Walk up your knees (30 seconds for 3 sets)
Stand straight and start moving forward. Raise one knee, bringing your thighs parallel to the floor while keeping your torso straight. Push your arms forward opposite as if sprinting.
Gently land with your feet and immediately lift your other knee. Continue within the set time, maintain fast speed and move with control.
Walk sideways (30 seconds for 3 sets)
Stand with your legs together, knees slightly bent and chest straight. Step to the right with your right leg, then continue with your left leg. Continue moving sideways, keeping your knees slightly bent for control.
Then, change direction and move to the left. Keep your abs active and avoid reaching your feet.
Walk on the same leg (10 repetitions for each leg for 3 sets)
Stand up straight with your feet hip-width apart, your hands against your hips, or stretch your sides. Step your right foot forward, lowering yourself down.
Keep your front knee in line with your ankles and the back knee slightly above the ground. Push your right leg and step forward with your left leg to make the next move. Keep your torso upright and repeat as many times as you are assigned.
