A2022 studypublished inNutrientsfound that postmenopausal women with aregular walking routineexperienced weight loss regardless of walking speed.

We have the ultimate daily walking workout for women to get fit.

Walking offers a unique blend of benefits.

woman walking on trails, concept of daily walking workout for women to get fit

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It’s gentle on the joints, can be done anywhere, and requires no fancy equipment.

But here’s the twist: Not allwalking workoutsare created equal.

The best part is the workout can be done indoors, outdoors, or on a treadmill.

fit sporty woman stretching and walking for weight loss outdoors

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Before diving into the workout, we need to clarify some terminology.

Haines-Landram says, “The general workout format is to complete one set of roughly 0.25 miles.

Regardless of your fitness level, read on for the workout.

fit woman doing walking lunges, concept of strength exercises to keep your weight down for good

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Then, check outThe “50-Mile Month” Walking Challenge Is a Surprisingly Easy Way To Get Fit.

Think of it as setting the stage for the workout to come.

A steady five-minute walk at a comfortable pace should do the trick.

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Then, complete three sets of 10 bodyweight squats and 10 overhead shoulder presses with dumbbells.

Hold this for about seven minutes.

Your heart rate should be higher now, and you’re priming your body for what’s next.

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Perform three sets of 10 forward lunges on each leg, alternating with each rep.

This can be done by walking or standing in place.

You’ll do this for another seven minutes.

woman doing pushups, concept of a no-gym workout to melt belly fat

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After that, perform three sets of 10 upright rows with dumbbells.

This is your body’s “reset” period.

You’re still moving briskly but allowing your heart rate to recover somewhat.

woman demonstrating upright row exercises with kettlebell to lose shoulder fat

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Don’t slack off too much, though.

By now, you should be sweating but also basking in the endorphins.

It’s your last “reset” period before you cool down, so make it count.

fit woman holding protein shake on a walk, concept of ways to lower cortisol levels

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You’re back where you started, but your body is anything but the same.

You’ve activated muscles, burned calories, and taken a big stepliterallytoward sculpting your fittest body.

Pat yourself on the back.