Lace up your walking shoes, because we’ve got the workout you need to get slim and tone. If you’re a walker trying to burn calories and tighten things up, your routine is about to get a major upgrade that will deliver solid results.
Engaging in regular physical activity like walking is essential when trying to manage your weight, as it is a calorie-burning exercise. Mayo Clinic reports that the more you walk and the faster you walk, the more calories you will burn. Just make sure not to overdo it! After all, you don’t want to deal with sore muscles, injuries, or feeling exhausted from pushing yourself too hard. After losing weight, staying active is even more crucial to avoid losing weight.
We spoke with Carla Baccio, a personal trainer on Fyt, who shares with us an ultra-productive walking workout that will help you slim down and tone up. (For those who didn’t know, Fyt is the nation’s largest personal training service that makes expert-guided fitness, virtual or in-person, convenient and accessible to everyone.) The best part about this routine ? It only takes 15 minutes of your time, making it an easy addition to every schedule.
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This productive 15 minute walking workout will help you lose weight and tone up.
According to Baccio, walking is an amazing form of low-impact exercise that offers a ton of options for anyone in the mood to “step up” their game. She walks you through her 15-minute workout, asking you to warm up with dynamic stretching for three minutes. This can include moving your arms in circles, kicking your buttocks, walking in place, and circling your feet.
Now it’s time to walk! For the first five minutes, adopt a steady walking pace, then increase the speed every minute until you reach your maximum speed. Try to maintain the fastest pace you can walk for at least five minutes, then start to reduce your speed to reach a total of 15 minutes for this workout.
Add some resistance to your routine to ensure your body stays challenged.
Once you get used to this walking regimen, Baccio recommends adding some resistance to get things moving. You can do this by incorporating light weights for your arms or finding a walking route with several hills to ensure your body stays challenged. “The most important thing is not to feel comfortable with walking,” she says, adding, “Keep changing it so your body never gets used to it. It will bring the greatest benefit with just 15 minutes per workout.”
How often do you need to do this 15 minute walking workout to see results? Baccio tells us, “The latest recommendation from the US Department of Health and Human Services (as well as the CDC, the American Heart Association) recommends a total of 150 minutes of moderate aerobic activity, which translates to 30 minutes, 5 days a week. She recommends performing this 15-minute routine twice a day, five days a week to soak up the best results. It will help you slim down, tone up, and improve your cardiovascular health.
Alexa is the associate editor of Eat This, Not That!’s Mind + Body, overseeing the M+B channel and delivering compelling stories about fitness, wellness and self-care to readers. Learn more about Alexa