How to Do a Fitness Walk

 Learn how to do a fitness walk that will burn fat, build lean muscle, and allow you to exercise anywhere without a gym or exercise equipment.

Ben Greenfield,
February 26, 2013
Episode #127

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This is where a fitness walk comes in handy – think of it as throwing a calorie curveball at your curveball that amps up your metabolism by working far more muscles than simply walking – and keeps you burning calories long after you’ve finished your walk.

How to Do a Fitness Walk

Here’s how a fitness walk works (it’s actually quite simple):

  1. Walk for a certain period of time, such as 3, 4, or 5 minutes. Walk as briskly as possible, with a high foot turnover and a vigorous swing of your arms. To burn more calories, give you more energy, and work your core muscles, focus on deep diaphragmatic breathing as you walk.

  2. After you’ve walked for the set period of time, simply stop and do 10-20 repetitions of a body weight exercise, which could be a push-up, squat, or lunge variation. Occasionally, I’ll do a fitness walk holding a light set of dumbbells or a Gymstick to give myself even more exercise variety.

  3. Once you finish your body weight exercise, simply start walking again!

Your fitness walk can last 20 minutes, or, if you’ve got a long chunk of time carved out, up to a couple hours. In this episode, I’ll give you a sample 80-minute fitness walk that you can modify to be as short as 20 minutes or as long as you’d like!

Get-Fit Guy’s Fitness Walk Workout

This 80-minute fitness walk is designed to give you a full body workout during the course of a brisk walk. It includes 5 separate body walk exercises that are performed every few minutes during the walk, and requires no equipment except a pair of walking or running shoes. It can be performed by beginner exercisers who need a structured workout, seasoned fitness enthusiasts who would like a new workout, or travelers who have limited gym or health club access.


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