You know that trusty walking workout of yours? We’ve decided to kick it up a notch, adding strength-training moves every 4 minutes. The result: A mega calorie-burning walk that builds muscle and trims inches all over. Do this routine three times a week (with a day of rest in between) and you’ll start to tone up in about 3 to 4 weeks.
Walk at a comfortable pace to warm up your muscles and loosen your joints.
As you walk, bend and lift each leg at a 90-degree angle (knee should be parallel to hip).
Pick up the pace a it and walk at a moderate speed.
Step your left leg out in front of you about 2 to 3 feet, bending your knee (but don’t let it extend past your toes). Bend your back leg slightly as well, keeping your hands on your hips, going as low as you can, keeping your back straight. Step forward with right foot and repeat. Keep alternating sides as you move forward.
Speed-walk. It should be difficult to talk, but you shouldn’t be breathless.
Bend your right leg slightly, extending your left leg behind you. Your left arm should be bent forward and your right arm back. Jump in place, switching sides so your left leg and right arm are in front. Continue to jump, alternating sides.
Speed-walk, but not quite as fast as you did in the previous 4 minutes.
As you step your left leg out to the side and bend it about 45 degrees, reach your right arm down toward you left foot, lifting your left arm up and slightly behind you. Keep your back flat and look straight ahead (not up). Come up to center and repeat the move on the other side. Keep alternating as quickly as you can in a fluid motion.
Walk at a brisk pace.
Stand up straight with feet spread apart (a bit beyond shoulder-width) Bend your knees and sit back as if you’re sitting in a chair. Jump up and straighten your legs briefly, then land back in squat position. Repeat for a set of 5-8.
Walk at a moderate pace to cool down.
Hip & Quad Stretch
Start on your knees with your upper body straight. Step your left leg out in front of you a few feet with your hands resting mid-thigh. Push your hips forward and lean back slightly. Hold for 20 seconds, then switch legs and repeat on the other side.
upper-body bonusWhen you’re back from your walk, grab a pair of light dumbbells (3-5 pounds) and give your arms, back and shoulders a quick workout with these three moves.
A Stand with your feet shoulder-width apart. Step your left leg out in front about 3 feet, bending your knee (don’t let it extend past toes). Lean forward, keeping your back and neck in a straight line with your back, leg. Straighten your arms so the dumbbells are close to your calf.
B Slowly lift both arms out to your sides so that they’re in line with your shoulders. Bring weights back down; do 10 reps. Switch legs and do another set of 10.
A Stand straight and step your left leg out about 2 feet in front of you. Bend your elbows, keeping them close to your body.
B Lean forward, keeping your back straight, then extend arms behind you. With arms close to body, bend elbows; do 10 reps. Switch legs and do another set of 10.
A Step your left leg out to the side about 3 feet, with foot turned out to the side. Bend your left leg, rest your left arm on it, and bring your right arm down next to your left calf.
B Slowly lift your right arm straight up, then return arm down next to calf; do 10 reps. Switch legs and do another set of 10.