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Walking is a low-intensity cardio exercise that is highly effective at burning calories, losing weight and boosting metabolism.
Here are some good walking exercises for weight loss:
Side walking combined with weight lifting can activate the glutes, strengthen the shoulders and biceps.
How to do:
- Stand straight, feet hip-width apart, holding dumbbells in both hands.
- Step one foot to the side, then step forward with the other foot, keeping your feet hip-width apart.
- While stepping to the side, simultaneously lift the weight up to shoulder level and lower it down.
- Perform the desired number of steps and repeat with the opposite side.
- Complete 3 - 4 sets of 12 steps per side, resting 60 seconds between sets.
The walking lunge and dumbbell lunge targets leg strength, builds quads and glutes, and strengthens the biceps. Combining these dynamic movements also increases core engagement.
How to do:
- Stand straight, hold dumbbells with both hands along the body.
- Step right foot forward, lower body so thigh is parallel to floor, left knee almost touching floor; at the same time lift dumbbell up to shoulder.
- Return to the starting position, lowering the weight at the same time.
- Change sides, step left foot forward and repeat the movement.
- Do 3 - 4 sets, each set from 8 - 12 repetitions on each side, rest 60 seconds between sets.
Walking with weights exercises helps strengthen muscles in different muscle groups, helping to develop the buttocks, thighs, lower back, core muscles, helping to lose weight effectively.
How to do:
- Stand up straight, feet hip-width apart, knees slightly bent, dumbbells placed next to feet.
- Tighten your body, bend your knees, push your hips back, lower your body, hold the dumbbell with one hand and stand up straight. Note, keep your back straight while performing the movement.
- Walk forward, keeping the weight close to your body, back straight.
- Complete 3 - 4 sets, each set lasting 30 - 60 seconds and resting 60 seconds between sets.
The side lunge and step walk strengthens each side of the body and targets the adductors.
How to do:
- Stand with feet shoulder-width apart, arms at sides/clasped in front of chest.
- Step right foot to the right, bend knee, lower body so right thigh is almost parallel to the floor, keep left leg straight, put weight on right hip.
- Then step your left foot towards your right foot, pushing your body up straight with your feet hip-width apart.
- Perform 3 sets of 12-15 repetitions on each side, resting 60 seconds between sets. Remember to keep your back straight while exercising and complete all repetitions on one side before doing the other side.
This exercise combines cardiovascular benefits and increases muscular endurance, while improving overall health.
How to do:
- Stand with feet shoulder-width apart, holding dumbbells at shoulder level.
- Lift the dumbbell over your head with your left hand while stepping forward with your right foot. Continuously lift and lower the dumbbell alternately as you step forward.
- Keep your back straight and your abs tight throughout the exercise.
- Complete 3 sets of 10 - 15 steps each, resting 60 seconds between sets.
These exercises help strengthen the hip muscles, hip flexors, and core muscles.
How to do:
-Stand straight, lift dumbbells with both hands to shoulder level, and take even steps in place. Note, when lifting your legs, make sure your thighs are parallel to the floor, your shins and thighs form a right angle, and your toes point forward.
- Tighten your core throughout the exercise.
- Do 3 sets of 15 - 20 repetitions per side, rest 90 seconds between sets.
Walking forward with a resistance band helps activate the glutes while improving hip stability. This exercise is beneficial as a warm-up or strength training exercise to help shape the lower body.
How to do:
- Place a resistance band just above your ankles or below your knees. Stand with your feet hip-width apart and your knees slightly bent.
- Bend your knees slightly, pushing your hips back.
- Take small steps forward, keeping the resistance band taut throughout the exercise.
- Alternately step forward with each foot, maintaining controlled movements and proper posture.
- Do 2 to 3 sets of 15 - 20 reps each, rest 45 seconds between sets.
The overhead dumbbell walk is a dynamic exercise that builds strength and stability from above, while targeting major muscle groups, including the shoulders, upper back, and core.
- Stand up straight, hold the dumbbells in both hands, lift the dumbbells straight over your head with your arms fully extended.
- Tighten your core and walk, holding the weights overhead until you reach the predetermined distance or time. Note, always keep your arms straight above your shoulders, actively reaching forward with each step to optimize the exercise.
- Do 3 sets of 15 - 20 steps, rest 60 seconds between sets.
This exercise strengthens the legs and improves core stability and coordination, enhancing fat burning abilities.
How to do:
- Stand up straight and hold the dumbbell above your head with one hand, arm straight.
- Tighten your abs as you step forward with your right leg, lowering your body and holding the dumbbells overhead.
- Push your right leg up to return to the starting position, then repeat with the left side.
- Do 3 sets of 10 - 12 repetitions each. Rest 60 seconds between sets.
- Then transfer the weight to the other hand and repeat the movement.
Some of these walking exercises can help boost your metabolism, burn fat, and build strength in just 4 weeks of training. They should be done in high repetitions and sets, and rest periods should be kept to a minimum to maximize weight loss. In addition, exercisers should warm up thoroughly before performing these exercises.
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