If you love to walk then adding these 3 unique walking exercises to your walking workout will help you burn more fat, tone your entire body, and get fit fast.
Start with your usual walk but be sure to add 60 seconds of faster paced intervals every 2-3 mintues. Walk as fast as you can for 1 minute then walk at a moderate pace for 2-3 minutes and repeat this for 25-30 minutes. If you can do walk this way up hills that's even better. Right after your walking workout add the 3 walking exercises below. Go from one exercise to the next without resting. After one circuit take a 1 minute break and repeat two more times.
Plank Walk-Outs
Start in a standing position then reach down until your hands touch the floor. Try to keep the legs straight and only bend the knees slightly if you have flexbility issues. The more you do this exercise the more flexible the backs of your legs will become. Once your hands reach the floor start to walk the hands out into a pushup plank without moving the feet. Take a moment to stabilize your plank making sure the shoulders are directly above the wrists, abs are tight, butt is down, hips are not sagging. Your entire body should be flat as a board. Then slowly start to walk the feet in towards the hands without moving the hands. Bend the knees if necessary then come up to standing. Your abs, low back, chest, and arms should be doing most of the work. Repeat 10 times. Add a pushup or plank rotation at the bottom if you want to make it harder.
Resisted Side Walks
Wrap a mini-band around your ankles and stand with feet about shoulder width apart. Lower your body into a squat with butt back, most of the weight on heels, chest up and head aligned over the chest and not over the toes. You'll remain in the squat the entire time you're doing this exercise so it's important to get your alignment perfect. Step the right foot out wide then the left leg in keeping tension on the band the entire time. Your glutes and abs should be doing most of the work. Do 10-20 to the right then 10-20 to the left.
Backwards Crab Walks
Sit down on the floor with knees bent, arms and hands behind you and fingers pointing forward. Contract your abs and shoulder blades and lift your lower body to support with hands and feet only. Start walking the hands and feet backwards keeping heels down. Your upper back, abs, hamstrings, and glutes should be doing most of the work. Do 20 reps.
Learn how to walk with bands and burn more fat with: The Biggest Loser Fitness Program: Fast, Safe, and Effective Workouts to Target and Tone Your Trouble Spots--Adapted from NBC's Hit Show!
Learn more bodyweight fatloss exercises.
