More time
By alternating between accelerating quickly with recovering walking, you will increase your heart rate, improve cardiovascular health and burn fat more effectively.
Start with a 5 minutes of gentle walking. Walk quickly for 60 seconds. Walk recover at a moderate pace for 2 minutes. Repeat 6 - 8 rounds.
Increase strength
Climbing helps move large muscle groups in the buttocks, hamstrings and calves. Walking uphill not only helps burn calories but also increases the strength and resilience of the lower body.
Find a hill or a treadmill incline. Walk uphill at a steady pace for 30 - 60 seconds.
Then, move on to normal walking or reduce the slope to help your body recover. Repeat this exercise 5 - 8 times, then finish with a few minutes of walking on the flat surface to cool down and relax the muscles.
Carrying light weights
When combined with light dumbbells, you can increase the challenge of the exercise while still maintaining the natural walking rhythm. This form of resistance walking not only affects the leg muscles but also activates the arms, shoulders and core muscles. This comprehensive participation helps maintain muscle mass and supports more efficient and effective metabolism.
You can incorporate light dumbbells into your walking to increase the effectiveness of your whole body training. Do a walk for 10 - 15 minutes, alternating between natural hand swings and weight movements as follows: push the dumbbells over your head for 30 seconds, then bend the psoas for 30 seconds.
After every 2 - 3 minutes of walking, repeat this series of movements, maintaining regularity until the end of the exercise.
