If you enjoy walking, then why no incorporate it into part of your fitness routine. You can add a few
simple toning exercises to get an awesome cardio work and tone up, out while doing something you
enjoy. Try following this plan below.
Introducing The Power Walk
A power walk is simply walking very fast. It’s at a point just below jogging.
If you’re not into running but you like walking, then this is a great exercise to incorporate into your
routine. It’s also good if you’re unable to engage in high impact exercises due to injury, pregnancy or
if you’re just getting started with fitness and see it as a stepping stone to jogging.
It’s also great if you have a favourite walking track that you like for the scenery – you can still take it
Do It Right
Power walking is simple to do but you should try and get the technique right. These tips should help
- Keep your arms bent at the elbow at a 90 degree angle.
- Drive your arms back and forth at the same speed as your stride. Try to make sure you keep your
- arms bent at the 90 degree angle.
- Keep your strides normal. Don’t fall into the temptation to do long strides. Focus on pushing yourself
- forward with each step.
- Keep your back straight and try to keep your abs tight.
- As with any exercise, do some pre and post stretching.
Try These Power Walks
Once you have done your pre walking stretches, try out some of these routines as follows:
- 10 minutes of light power walk variations.
- 30 seconds of stretching
- Repeat the same 10 power walk variations
- 30 seconds of stretching,
- 10 minutes of advanced power walk variations.
- 5 minutes stroll and some stretching to cool down.
If you don’t feel you can do 10 minutes of the advanced routine, try 5 minutes of advances and 5
minutes of light and build up to it. As your fitness levels improve, you can focus more on the
Light Power Walk Routines
- Long strides With Swinging Arms
- Swinging your arms adds an extra element of cardio elevating your heart rate. It’s also good
- for the flexibility of your shoulders.
- Start this routine at a slow pace with a long, over-reaching stride, swinging your arms in a
- rhythmic motion back and forth. As your right heel strikes the ground, your left arm should
- be straight up overhead; and same with the other side.
The Lunge Walk
The lunge stride is a great power walk targeting your glutes, quads and hamstrings.
If you have done lunges before, you should be familiar with this routine, the only difference
is that you’re moving forward instead of being stationary.
Place your hands on your hips and lunge forward with either your left or right foot. Keep a
straight back and lower your opposing knee toward the floor and hold for a second. Then step
forward with your other foot and repeat the same sequence.
Leg Lifter With Chest Opener Stretch
This routine is great as it challenges your balance. This means that you’re working your core
muscles. Lifting a leg out to the side also targets your hips and glutes.
Place both hands in front of your chest, palms facing each other. Step forward with either
your left or right leg and lift your opposing leg out to your side approximately 4” off the
floor. As your leg goes out to the side, open up your arms wide and, as you lower your leg,
bring your arms back to the starting position.
Repeat the same movement on the opposite side.
Advanced Power Walk Routines
The Sprinter Walk
This routine involves fast movement that will increase your heart rate while also working on
strengthening your calf muscles.
Come up onto the balls of your feet and walk in a marching action. Without letting your heels
touch the ground, move your legs as fast as you can and drive your arms at the same speed.
The High Knee Skip
This power walk requires you to maintain your balance and so is great for the core. Your arm
movements will also work your shoulders and your upper back.
Step forward with either your left or right foot. As you do so, transfer your body weight from
your heel to the ball of your foot. As your body weight transfers to the ball of your foot, push
your body weight upward, driving your opposing knee up, like a one legged vertical hop!
Step forward with your other foot and repeat the motion
At the same time, your arms should be bent at a 90-degree angle at the elbow and “squeeze”
opposite arm to opposite knee drive.
Try our all these routines and experiment with incorporating them into your walking routine.
Go at your own pace and move up to the more advanced routines as you feel you’re able. More ideas here.
You’ll be amazed at how they will help with your fitness goals!