30 Minute FAT BURNING Walking Workout For Women Over 50!
This workout alternates between periods of brisk walking and recovery walking. It’s a great way to burn more calories in a shorter amount of time. Here’s a sample structure:
Warm-up (5 minutes): Walk at a comfortable pace to get your body moving.
Intervals (20 minutes): Alternate between:Brisk Walking (30 seconds): Pick up the pace and walk at a challenging but sustainable speed. Engage your core and swing your arms.
Recovery Walking (60 seconds): Slow down to a comfortable pace and catch your breath.
Cool-down (5 minutes): Walk at a slow pace and stretch your major muscle groups.
Option 2: Walk with Bodyweight Exercises
This workout incorporates bodyweight exercises into your walk for an extra calorie burn and to work different muscle groups. Here’s a sample structure:
Warm-up (5 minutes): Walk at a comfortable pace to get your body moving.
Walking with Exercises (20 minutes): Walk at a moderate pace and incorporate exercises every few minutes, such as:Squats (30 seconds)
Lunges (30 seconds per leg)
Arm circles (forward and backward for 30 seconds each direction)
High Knees (30 seconds)
Butt Kicks (30 seconds)
Cool-down (5 minutes): Walk at a slow pace and stretch your major muscle groups.
Tips:
You can find many free video examples of these types of workouts online by searching for “[YouTube] 30 minute walking workout” or “[YouTube] interval walking workout”.
Be sure to listen to your body and adjust the intensity or duration of the workout as needed.
Wear comfortable shoes that provide good support.
Stay hydrated by drinking plenty of water before, during, and after your workout.
No matter which workout you choose, the key is to get moving and keep your heart rate elevated for most of the 30 minutes. Aim for a challenging but sustainable pace and you’ll be on your way to a great fat-burning walk!