30 Minutes Walk Be Healthy

Love walking and ready to ramp up your routine? It’s time to hit the stairs for our fat-melting, kilojoule-burning, 30-minute workout
Miillions of you regularly walk to keep fit. And why not? You can burn over 1000 kilojoules an hour, it tones your bum, thighs and tum, and it’s a great stress-buster too. But if you want to get fitter, firmer, and melt fat, then it’s time for an exercise upgrade. Don’t worry, that doesn’t mean signing up to an insane circuits class. Just some simple tweaks to your existing walking workout can make all the difference. ‘Including stair workouts and a bit of hill walking in your weekly programme will boost your fitness and increase muscle tone. Plus, it can help increase strength and endurance and also get your heart pumping too,’ says personal trainer Scott Laidler. And if hiking devotees Kate Hudson and Heidi Klum’s bods are anything to go by, then what are you waiting for? Check out our smart 30-minute fat-burning walking plan…

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62 ESSENTIALS

YOUR 30-MINUTE FAT-BURNING WALKING PLAN

Whether you want to get fitter, burn fat or sculpt your lower half, you can do it all with our two 30-minute workouts. Routines include a mixture of steps and exercises that will help boost your stair-climbing and uphill-walking prowess. Start by alternating between workout 1 on day 1, and workout 2 the next day. On the third day, go back to workout 1 and so on. Do this for 6 days with day 7 being a rest day. If you are a beginner start off with just 4 days a week. Ifyou don’t have access to a gym, just double up the outdoors workouts.

SCOTT’S TOP SAFETY TIPS

Stay hydrated throughout your workouts. Wear appropriate footwear (see far right). Wa rm up thoroughly before training with dynamic (moving) stretches – hamstrings and calves can be especially vulnerable on an incline.

INDOOR: TREADMILL

Walk 5 minutes at 2% incline, 6kph; jump off treadmill and perform 5 lunges. Walk 5 minutes at 3% incline, 6kph; jump off treadmill and then perform 5 reverse lunges.

Walk 5 minutes at 4% incline, 6kph; jump off treadmill and then complete 5 jumping lunges. Walkthe final 5 minutes at 5% incline, 6kph. Walk up 6 flights of stairs (60 steps). Walk down, then jump on and off the last stair for 1 minute. Walk 4 fights of the stairs missing out one stair on each step, then walk down. With hands resting on the bottom step perform mountain climbers for 45 seconds. Walk up 3 fights, alternating between hopping up for 3 steps (hold onto rail) and walking up 3 steps.

OUTDOOR: HILLS WEEK 2 INDOOR: STAIR MASTER

Select a 4% incline; walk up and jog back down hill for 8 minutes. At the bottom of hill hold plank for 45 seconds. Lunge up your hill and walk back down for 8 minutes; at the bottom of hill shadow box (punch out alternate arms across your body) for 2 minutes. Alternate 8 lunge steps up the hill with side steps on each side and then repeat back down. Walk fast as you can uphill and walk down slowly to finish. Wa rm up at intensity level 3 for 5 minutes. Step for 5 minutes at level 5. Leave stair master; perform weighted calf raises (hold a 2-5kg dumb-bell in each hand, feet hip-width apart and rise up onto balls of feet and back down) for 1 minute. Step for 5 minutes at level 6; leave stair master and perform 15 squats. Step for 5 minutes at level 7; leave stair master and do mountain climbers for 30 seconds. Step for 5 minutes at level 8.

OUTDOOR: STAIRS WEEK 3 INDOOR: TREADMILL

Walk10 fights of stairs (around 100 steps) and walk back down. J ump on and off bottom stair for 1 minute. Walk 6 fights of stairs missing out 1 stair on each step and walk back down. With hands resting on the bottom step perform mountain climbers for 45 seconds. Walk up 3 fights, alternating between jumping up for 3 steps (hold onto rail) and walking up 3 steps. Walk 5 minutes at 4% incline, 8kph. J ump off treadmill and perform 15 squats. Walk 5 minutes at 5%, 8kph. J ump off treadmill and do 8 burpees. Lunge continuously for 3 minutes on treadmill at 5% incline at a comfortable pace. J ump off treadmill; hold a squat with arms above head in ‘Y’ position for 60 seconds.

WEEK 4 INDOOR: STAIR MASTER IOUTDOOR: HILLS

Wa rm up at intensity level 3 for 5 minutes. Step for 5 minutes at level 6. Cl imb for 5 minutes at your highest level Leave stair master and perform 30 star jumps. On stair master turn 45° to your right and climb at level 5 for 3 minutes then turn to your left and climb at level 5 for 3 minutes. Leave stair master and perform plank jumping jacks for 60 seconds. On stair master pick the highest level you can manage for the rest of the session. Walk fast uphill and do lunges back down x 4. At bottom of hill do 20 star jumps. At the bottom of hill, shadow box for 2 minutes and squat every 4 punches. Repeat the hill walk with the squats at the top and punches at bottom x 2. Forward lunge uphill. Walk back down and repeat x 4. Finish walking with high knees.

source: Styles Star

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