Walking for Weight Loss: 2 Clever Ways to Walk Off 25 lbs in 30 Days
4 Ways to Walk Off the Weight
5 Effective Moves to Perfect Your Walk:
These five moves from Elllie Hodder, a walking coach in Portland, Oregon, will help you burn more fat and calories by building muscle and strengthening your core and leg muscles. Do them two or three times a week on non-consecutive days.
Stand with your feet hip-width apart, hands on hips. Contract your abs and step your right foot wide to the right side, bending your right knee and lowering your body as much as is comfortably possible. Check that your right knee is aligned with your right ankle. Push off on the right foot and return to standing position. Repeat lunge on the other side. Alternate for a total of 6 to 12 times with each leg.
Lie faceup, feet on the floor, knees bent. Extend your arms down at your sides, arms lifted a few inches off the floor. Slide your hands toward your knees, contracting your abs, lifting your shoulder blades. Move your right hand toward your left knee, angling your right shoulder toward your left knee. Slowly return to center as you count to 5. Repeat in the opposite direction. Alternate for a total of 6 to 12 times on each side.
Stand with your feet slightly apart, toes forward and hands on hips. Contracting your abs, lift up onto your toes. Count slowly to 5 and lower. Pause. Repeat 6 to 12 times.
Stand with your back to a chair, feet hip-width apart, toes forward. Cross your hands across your chest. Contracting your abs and reaching your buttocks back, sit into the chair, and then stand right back up. Repeat 6 to 12 times.
Stand with your feet hip-width apart, hands on hips. Contract abs and step forward with the left foot so that your knee is aligned over your ankle. Lower your right knee until your left thigh is almost parallel with the floor. Push back on the left foot to standing and repeat on right. Do 6 to 12 times with each leg.
Walking is an easy and effective way to exercise, but you burn more calories and stay more interested if you vary yourworkouts. Boston-based fitness instructor Soraya Doherty created these four workouts—on the beach, in your neighborhood, on a trail, or in a pool—so you can stay fit without getting bored.
On the Beach:
Total time: 43 minutes
5 min: Warm up: Walk on the sand in bare feet.
10 min: Move to calf- or ankle-deep water. As you walk, do small, controlled kicks, flicking the water out of your way.
5 min: Standing in place in ankle-deep water, looking out to sea, take a giant step right (do whatever feels comfortable with your arms), then step left. Continue to go from side to side.
2 min: Stand with feet together in ankle- or calf-deep water; extend your arms to your sides at shoulder height. Kick your right leg across your body (keep standing knee bent and skim the water as if kicking asoccerball). Repeat on the left; continue alternating.
3 min: Stand on the sand and walk fast toward and away from the tide; try not to let the water hit your feet.
3 min: In knee-deep water, skip through the crashing waves.
10 min: As you walk, find 3 items (such as shells or rocks) to pick up on the beach, but before picking up each one, squat (as if sitting in a chair) 5 times.
5 min: Cool down: Walk at a moderate pace on the sand.
In your neighborhood:
Total time: 41 minutes
5 min: Warm up: Walk at a moderate pace.
10 min: At every third lamppost, speed up until you reach the next one, and then slow down. Continue alternating between fast and slow walking.
10 min: Walk at a moderate pace, but at every stop sign or street crossing, speedwalk across the street.
10 min: Starting at one mailbox, step up on the curb and walk the curb to the next mailbox. (Contract your abs to help you balance.) When you reach the mailbox, walk on the street. Continue alternating between the curb and the street from one mailbox to the next.
1 min: Do walking lunges: Take a giant step forward with your right foot, lowering your body toward the ground as you step. Your right knee should stay behind your right toes; if not, take a bigger step. Step your left foot next to your right and repeat with your left foot. Continue alternating.
5 min: Cool down with an easy stride.
On a trail:
Total time: 38 minutes
5 min: Warm up: Walk at a moderate pace.
15 min: Increase your speed to a brisk walk, pumping your arms vigorously. (Watch out for sticks and tree roots.)
5 min: Slow your speed slightly and walk with larger steps to use different leg and buttocks muscles.
10 min: Find an open area and envision a square on the ground. Start in the lower left corner and, keeping your hips facing front, walk forward, then sidestep right, then walk backward, then sidestep left to complete the square. Repeat a few times before reversing directions. You can also just walk forward and back or side to side.
3 min: down with an easy stride.
In a pool:
Total time: 20 minutes
2 min: Walk the length (or perimeter) of the shallow end, shoulders dropped, neck long. Alternate extending your arms straight out in front of you.
3 min: Continue walking but do a basic crawlstrokewith your arms.
2 min: Walk the length or perimeter of the shallow end, palms cupped and arms moving with the legs, pushing forward through the water. Walk backward with arms at chest height pushing the water away from you.
2 min: Walk forward quickly, building a lot of turbulence in the water. Quickly turn the opposite direction and charge into the turbulence.
2 min: Stand with feet hip-width apart and do alternating knee lifts.
2 min Shuffle as quickly as you can from one side of the pool to the other.
2 min: Stand on the right side of one of the lane markers on the bottom of the pool. (If there are no lines, imagine them.) Using both feet, hop over the line. Land on both feet; repeat as you move forward.
2 min: Walk the length (or perimeter) of the pool as in the warmup, but take giant steps and move your arms as if doing a basic swim stroke.
2 min: Extend your arms to the sides and sidestep to the right, traveling either the length or perimeter of the pool. Once you get to the end, sidestep back to the left. Continue alternating.
1 min: Stand on the lane line, contract your abs and, with arms extended to shoulder height, pretend you're walking a tightrope forward and back.
Video: 21 Day Walking Plan That Will Help You Lose Weight
HM Mauritz Archive Capsule Clothing Collection
4 Ways to Cut Tomatoes
This hack might be better than rice at saving your phone if it gets wet
Strictly Come Dancing’s Kevin Clifton reveals he made this major change following Karen split
How to Do Something You Dont Like
15 Refined Bridal Hairstyles Inspired By Celebrities
Usertalk: Destany Nipper
How to Prevent Tick Bites While Enjoying the Outdoors
How to Apply Blush for Your Face Shape
Michelangelo painting sold to Chinese recycling company
Best Lip Gloss Brands – Our Top 20