Walkingserves as a cornerstone of any active lifestyle, renowned for its effectiveness in weight management and overall well-being.
But why stop there?
Integratingstrength training exerciseswith your walks can supercharge your workouts and elevate your fitness journey to new heights.
Photo: Shutterstock. Design: Eat This, Not That!
Keep reading for the ultimate 30-day interval walking workout for weight loss.
Days 17
1.
Including lateral exercises in your workout routine is a brilliant approach to building a strong and adaptable body.
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Take a lateral step to the right, and perform another lateral lunge with a press-out.
Perform three to five rounds of 30 seconds of work with 30 seconds of rest per side.
Complete all reps on one side before repeating on the other side.
Rest for 60 seconds between exercises.
This duo strengthens lower-body muscles while engaging the core, fostering overall strength and enhancing metabolism.
Return to the center, and push off with your right foot to return to the starting position.
Repeat on the left side, rotating your torso to the left.
Alternate sides with each lunge, focusing on controlled movements and maintaining proper posture.
Complete three to five rounds of 30 seconds of work with 30 seconds of rest.
Rest for 60 seconds between exercises.
Days 815
1.
This exercise combines lower-body strength with overhead stability, culminating in a potent full-body compound exercise.
This dynamic movement fortifies your legs, improves core stability and coordination, and unlocks greater fat-burning capabilities.
Switch the “carrying” hand each round.
Rest for 60 seconds between exercises.
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2.
Alternating Overhead Press with Walking
You’re well aware of the cardiovascular benefits of walking at a low intensity.
Adding overhead presses to your routine will merge these benefits with strength gains.
Choosing higher rep ranges for overhead presses enhances muscular endurance and maximizes overall advantages.
Start by standing with your feet shoulder-width apart, holding dumbbells at shoulder height.
Maintain proper posture and core engagement throughout the exercise.
Complete three to five rounds of 40 seconds of work with 20 seconds of rest.
Rest for 60 seconds between exercises.
confirm to squeeze your core for stability and control throughout.
Days 1623
1.
Combining these movements also intensifies core engagement, providing a thorough workout experience.
Start by standing upright and holding a dumbbell in each hand at arm’s length by your sides.
Step forward with your right foot into a lunge position, simultaneously bending both knees and lowering your body.
Curl the dumbbells toward your shoulders as you lunge, engaging your biceps.
Push off your right foot to return to the starting position, lowering the dumbbells.
Alternate sides, stepping forward with your left foot and repeating the lunge and bicep curl motion.
Complete three to five rounds of 45 seconds of work with 15 seconds of rest.
Rest for 90 seconds between exercises.
Mini-band Forward Walk
Mini-band forward walks help activate your glute muscles while improving hip stability.
This exercise is beneficial in a warm-up or strength workout to help sculpt your lower body.
Place a resistance band just above your ankles or below your knees for tension.
Stand with your feet hip-width apart, knees slightly bent, and engage your core.
Take small steps forward, ensuring the band has tension throughout.
Alternate bringing each foot forward, maintaining controlled movements, and proper posture.
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Days 2430
1.
This exercise can activate your glutes and strengthen smaller hip muscles like the piriformis.
Combine this with dumbbell lateral raises to target your upper body, boosting shoulder and trap strength.
You get the best of both worlds when pairing these potent lateral movements for full-body strength and weight loss.
Begin by placing a mini resistance band above your knees and holding dumbbells at your sides.
Complete three to five rounds of 50 seconds of work with 10 seconds of rest.
Rest for 120 seconds between exercises.
Walking Lateral Squats with Plate Pressout
Elevate your workout routine with a fat-burning exercise that packs a punch.
The walking lateral squat with a plate press-out simultaneously targets your quads, glutes, shoulders, and core.
It adds a dynamic side-to-side movement to your routine, keeping your gym sessions challenging and diverse.
Step laterally to the right, squatting down while pressing the plate straight before you.
Bring your left foot back under your hips, keeping the feet hip-width apart.
Repeat for the desired reps and sets.
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3.
Incorporating walking adds an extra layer of versatility, demanding increased stability to control the weights effectively.
Start by standing upright and pressing dumbbells directly overhead with your arms fully extended.
Squeeze your core and walk, stabilizing the dumbbells overhead until you reach the predetermined distance or time.
Emphasize keeping your arms straight above your shoulders, actively reaching with each step to optimize the exercise.
