A three-move walking workout has been designed to strengthen and sculpt the abs, glutes, and legs without the need for a treadmill or extensive gym equipment. The routine includes an incline walk, power walk, and farmer's walk, which can be performed in a 24-minute EMOM (Every Minute On the Minute) format for six rounds. This workout is adaptable for all fitness levels and can be enhanced with weights like dumbbells or kettlebells. Walking offers numerous benefits such as calorie burning, muscle building, and improved mental well-being, and can be an effective alternative to traditional gym workouts.
The article discusses the author's experience with replacing gym workouts with a daily goal of walking 10,000 steps, highlighting three key takeaways: the need for slight routine changes to achieve the step count, the low maintenance nature of walking compared to gym sessions, and the positive mental and potential health benefits of regular walking. The 10,000 steps goal, while arbitrary in origin, is supported by research indicating health benefits and is particularly accessible for those starting to get active or with limited mobility. The author emphasizes the convenience and mental health advantages of incorporating walking into one's daily life, suggesting it as a flexible and non-intimidating exercise option.
Joanna Hall, a sports scientist, has developed a four-week walking plan to aid in weight loss and improve fitness, suitable for both beginners and advanced walkers. The plan starts with a daily goal of 7,500 steps and includes progressively longer brisk-paced walking sessions each week. Walking is promoted as a sustainable, low-impact way to create a calorie deficit and lose weight when combined with healthy eating habits. The plan emphasizes gradual intensity increase and consistency, making it a practical approach for those looking to maintain long-term weight management.
