Walking has been touted as a low-impact exercise that’s easy on the joints, yet provides numerous benefits for overall health and wellbeing. A recent study found that walking just 3,867 steps daily can lower mortality risk. Now, fitness coach Emma Simarro shares her 30-minute walking workout, perfect for those looking to boost their cardio fitness and burn calories.
This routine combines speed walking intervals with a walking circuit, aiming to clock up to 6,000 steps from the comfort of your home. The workout is divided into four sections: warm-up, power walk, dynamic exercises, and cool-down. Each section has a specific Rate of Perceived Exertion (RPE) scale, ranging from gentle to challenging.
To get started, begin with a three-minute warm-up walking at RPE 3-4, gradually increasing to 6-7. Followed by a five-minute power walk interval, alternating between 30 seconds of intense walking (RPE 8-9) and 30 seconds of recovery (RPE 4). The next section is dynamic exercises, where you’ll perform five movements for 40 seconds each, followed by a 20-second rest. Aim for RPE 7-8.
Once complete, cool down with two minutes of gentle walking at RPE 4-5. Throughout the workout, keep your core engaged and breathe deeply, using your arms to generate power from the shoulders. The result is a full-body exercise that works eight muscle groups and boosts energy levels.
Emma Simarro, founder of Building Body Confidence, notes that this routine can help improve cardiovascular fitness and endurance, while preserving muscle mass and improving muscular endurance as we age. So why not give it a try?
Source: https://www.fitandwell.com/features/forget-the-gym-this-30-minute-walking-workout-will-help-you-clock-up-6-000-steps-and-boost-your-cardio