1. 15-Minute Lunchtime Walk
It’s easy for people to say that they don’t have time to exercise. But you can get a short fat burning walking workout in during your lunchbreak while still getting to eat as well. Find a restaurant that’s about an eight minute walk from your office, and call in your order ahead of time. Walk there, pick up your lunch, and walk back to the office to eat. You’ll get a little activity and still be back for work with plenty of time to spare.
2. Treadmill Slimmer
Sometimes the weather’s bad, and you don’t really want to go outside. At times like this, you can still get your walking workouts in if you have access to a treadmill. But instead of just walking at the same pace the whole time, try varying it up. The following fat burning walking workout comes courtesy of Lee Scott and Prevention. It only takes 30 minutes in total, but don’t let it fool you—it gets pretty intense.
For the first 5 minutes, warm up at 3.4 miles per hour. Once that’s finished, you’ll enter your first interval section. For 6 minutes, repeat alternating 60 second intervals of 4 miles per hour and 3.4 miles per hour. After that section is finished (11 minutes into your workout), you’ll begin your second interval section. This will last for 5 minutes and will feature 40 second intervals at 4.2 miles per hour and 20 second recovery intervals at 3.4 miles per hour.
Your third interval section will begin 16 minutes into your workout and will last for 5 minutes. During this phase, you’ll alternate between 30 second intervals at 4.4 and 3.4 miles per hour. At 21 minutes into your workout, you’ll enter your last (and possibly most challenging) phase. Section 4 will last for 5 minutes and alternate between 20 second bursts at 4.6 miles per hour and 40 second recovery intervals at 3.4 miles per hour.
When you finish this last section (26 minutes into your workout), you’re ready for the cool down. Walk at 3.4 miles per hour for 4 minutes and let your heart rate come back down.
3. 30-Minute Burner and Butt Firmer
According to personal trainer Whitney Cole, a lot of people walk on their toes, which means that they use small muscles more than the larger, more calorie-burning muscles. But if you lengthen your stride, you bring the glutes more into play, which means that your walking workouts get an extra boost. Try the following workout idea.
For 4 minutes, walk at a good warm-up pace. Then, for 5 minutes, alternate between walking normally for a minute and taking extra long strides for a minute. For the next 4 minutes, you’ll alternate between walking lunges and regular walking (again using one minute intervals). Return to your extra long stride intervals for 4 minutes, then do walking lunge intervals for 4 minutes. Continue to alternate between 4 minute sets of lunging and long stride intervals until you hit 30 minutes. Then cool down.
4. Add Walking Throughout Your Day
This one is different than the other walking workouts we’ve discussed, but it’s nonetheless a great way to burn fat and become healthier. A lot of us spend most of our day essentially motionless. We sit in the car on the way to work, then ride the elevator up to our floor. Then we sit while working, drive back home, and relax on the couch until it’s time for bed. If you simply add more motion to your life, you’ll burn fat and feel healthier.
Try taking the stairs instead of the elevator. Instead of cruising the parking lot for a spot as close to the door as possible, park further away and enjoy your walk. If you have errands to run that are within walking distance, try hoofing it instead of hopping in the car. There are a lot of ways to add walking into your day, and they all can help you.
You might try getting a pedometer (or a pedometer app for your phone) and tracking your steps. Try getting at least 5,000 steps each day. Then, when you an easily achieve that, try to work your way up to getting 10,000 steps per day. Every little bit helps!
Source: fitnessrepublic.com
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