Walk fast to burn fat better
Brisk walking helps increase your heart rate and activate your muscles more effectively. This helps burn fat better. Faster speed will affect more muscle groups including the core, buttocks and legs, making the exercise a suitable choice for reshaping the lower body.
Walk at a fast speed of 5.6-6.4 km/h, keeping your legs regulated and purposeful. Hold an upright position, tighten your core and push your shoulders back. Swing your arms to increase calorie burn and support your forward momentum. Try to walk briskly for 30-45 minutes at least 4 days/week for optimal results.
intermittent walking to increase metabolism
Intermittent walking speeds is an effective way to burn more fat and improve heart health. This method increases calorie intake and increases calorie burn levels even after exercise.
Walk at a moderate pace for 2-3 minutes. Increase your speed to brisk walking or light running for 1-2 minutes. Repeat this cycle for at least 30 minutes. Adding weights while walking can increase muscle activation and burn calories.
Walk uphill to strengthen and shape your lower body
Walking on an incline will affect the glutes, hamstrings and calves, helping to strengthen the lower body, while increasing overall intensity. Increased resistance forces the muscles to work harder, helping them become firmer and more enduring.
Walk on a treadmill with a slope of 5-10% or find an outdoor route with many steep hills. Keep your heels short and focus on your heels to increase glutes' involvement. Maintain a steady pace for at least 15-20 minutes per workout.
You can combine exercises that do not require body weight such as dance exercises to achieve optimal exercise results.
Use core muscles and maintain correct posture
pose plays an important role in walking performance and shaping the body in general. Walking and focusing on tightening your core will strengthen your abs, improve stability and reduce stress on your lower back. Proper posture will increase movement efficiency and ensure that muscles are activated properly.
Increase your daily steps for long-term results
Consistency is key when it comes to changing your body shape. Increasing daily exercise helps maintain higher calorie burn levels throughout the day.
Walking more often supports metabolic function, reduces fat storage, and promotes long-term changes. Aiming to walk 8,000-12,000 steps a day contributes to long-term muscle gain and fat loss.
