What if you don’t have any fitness equipment?
What if there are no gym for miles?
What if you can’t run and are just a beginner?
As long as you have a good pair of tennis shoes, you can have a great workout with a really great walking routine. Let me show you how!
Many people start their fitness routine with a simple walking program. The problem is, since most beginners can’t run, they can get stuck in a boring walking rutt. They don’t really know “how” to walk, and don’t really know what the goal is for each walk except to just get it done. Many walkers are also not getting their heart rate up enough to really make the most of each workout. Today, I’m going to give you a few simple tips to help you walk with a goal in mind – plus, I’m going to give you a workout to try too! Get ready to lace up your shoes and sweat!
RAMP IT UP!
Taking your walking routine up a few notches is simple. Here are 3 important tips to help you burn more calories and tone more muscles.
1. Track your pace. I use RunKeeper to track my pace and keep me always pressing on to improve.
2. Swing those arms. Don’t let you arms dangle loosely by your side! Swing those arms! Tighten that core and rotate that waist! You’ll burn a LOT more calories, and you will tighten your midsection too!
3. Add a high-intensity exercise to your walk. Even if you can’t run a long distance, you can sprint from one mailbox the the next, or do walking lunges to increase muscle tone and increase your heart rate (and calories burned).
Here is an easy interval walking routine to ramp up your walking!
1. WALK: Your “walk” should be a powerful, fast, aggressive walk. No moseying!
2. LUNGE: Slow your roll. Don’t speed through this. Concentrate on good form. Go as deep as you feel comfortable and get the most goody out of this exercise. You should feel your butt tighten up after the 1st round.
3. SPRINT: Run like a pit bull is chasing you. In this 60 seconds you need to give it ALL you’ve got! Remember, you’ll have 5 minutes to bring your heart rate back down and recover.
MODIFICATIONS: Runners replace WALK with a JOG or RUN. Walkers, if you are recovering faster during your walk, shorten your walk time to 2 or 3 minutes each round and go for more rounds. Have fun and let me know how it goes!!
Get More Workout Routines at DesignerWhey!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
You don’t have to worry about how many reps you do. No counting, no thinking, just doing! Set your GymBoss Interval timer for 45 seconds on, 15 seconds off. Crank the music and pump out as many reps as you can in 45 seconds. Get a quick 15 second break and go right to the next exercise. Do the whole circuit for 3-5 rounds. Feel amazing and energized when you are done!
Time vs Reps: When reps are set, the intensity of the workout depends on your physical condition. When a workout is based on time, not reps, everyone gets a great workout because everyone is going at THEIR 100%. Whether you do 10 reps each or 30, as long as you are doing your best, that’s all that matters!
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“Do you skip your bath because it takes time away from your family over the holidays? Of course not! There are some priorities that should always stay in place no matter what – and fitness is one of them.”
We like to make excuses around this time of year. “I’m too busy”. “I don’t know how to count Thanksgiving meal calories.” “The gym is closed.” “I’m tired.” “We’ll be out of town.” “I need to spend time with family.” “I can’t control myself around all that food”. “I deserve a break”… The list goes on.
Let me tell you, it is ridiculous that we even think any of those excuses will get you out of a workout free and clear. For every excuse someone has, someone out there is working out despite having the same excuses. In addition, there are reasons why even a good excuse is a bad reason to skip your workout.
8 Holiday Excuses Busters:
1. “I’m too busy” – You have time to watch TV, get on facebook, read my blog, sleep late, stay up late, etc. “Too busy” often means, not having as much free time to live life how you prefer. Busy means you need to schedule your day better. It means you can’t just play it by ear and hope you have enough time left over to do extra stuff. When you are busy, it means you need to do what matters most first and get it out of the way. When you don’t HAVE time, you have to MAKE time.
2. “I don’t know how to count Thanksgiving meal calories.” – You should at least try. Use your noggin. Guess the ingredients of the meal. Using the LoseIt app, look up similar dishes served at restaurants, etc., but don’t just not even try. Make it fun. See if people can guess and look it up, like a trivia game. You’ll learn a lot along the way, make better choices and entertain your family with interesting facts.
3. “The gym is closed.” Most gyms are closed on Thanksgiving Day – Big Whoop! You don’t need a gym to sweat. Try one of our Designer Whey workouts online. Any of the training plans from Design Your Body (weight loss and body sculpting program), Basic Training (beginner program), Savage Training (advanced workout), or any of the single workout regimens, are perfect for working out at home or in a hotel. And, of course there is always the road! Take a walk, go for a run. Just commit to 15-30 minutes. You’ll feel a MILLION times better if you do SOMEthing rather than nothing. Here’s a quick 5 minute workout from DesignerWhey you can do anywhere. Repeat 3-5 times.
4. “I’m SO tired.” – Even MORE of a reason to workout. Exercise is exhilarating. It revs the metabolism and boosts energy. And, if you have been light on sleep, it helps you sleep better. So scratch that excuse off your list.
5. “We’ll be out of town.” – People train on the road all the time. The first step is planning. Pack your gym clothes, Reeboks & yurbuds. With apps like RunKeeper, you no longer need to have to map out a course ahead of time. You can step out of your grandma’s driveway and start running, and the RunKeeper will tell you how far you have gone so you know exactly how long to run. Also, most hotels have gyms, and if they don’t, you can use one of the above programs to guide you through a workout in your hotel room. No weights? Improvise! 1 gallon of water is 8.33lbs. Use a set of jugs for dumbbells to do some of the exercises shown below in this video. Bodyweight exercises are awesome and equally effective – especially when done fast with little rest.
6. “I need to spend time with family” – I totally get it. Family should ALWAYS be first. But I think this picture is a pretty typical description of what most “quality family time” looks like. We go to grandma’s and everyone gathers in the kitchen to eat or the living room to sit in front of the TV. You could set the active pace. You could make an impact on your family be setting an example. Play catch outside, go for a walk, play Wii with the kids. Even if you have to leave and go for a run, I think they’ll forgive you for taking care of your health. Do you skip your bath because it takes time away from your family? No! Of course not! There are some priorities that should always stay in place no matter what. Standard grooming habits, your physical health, and your spiritual health need to remain constant. If you do them first and get them out of the way, you will find you have AMPLE time with your family and you’ll have more energy and a better attitude too!
7. I can’t control myself” – Really? You CAN’T control yourself, or you WON’T? Saying you can’t control yourself before you even face the Thanksgiving table is telling yourself in advance that you will fail. That is ridiculous. It’s this simple. You either WANT to get fit and be thin, or you WANT to taste food more. You need to gain control of your body and not let your tongue boss you around. Saying no is empowering. You absolutely can control yourself around food. One, don’t go to the dinner table hungry. Eat something before you surround yourself with tempting food. Two, don’t even negotiate it. Don’t waste time contemplating whether you should have something or not. Keep your rules black and white, no grey. If it’s going to interfere with your goal, skip it. If you aren’t willing to burn it off, skip it. You have more control than you think.
8. “I deserve a break” – If you are happy with where your weight is, that is fine. Take a break and enjoy the family – especially if you are consistent in your workouts and rarely take a day off. BUT, if you are unhappy with your weight, if you are sporadic with your workouts, or find it hard to stick with a program, then you don’t need a break. A break can actually mess you up in a bad way. Not only do you consume a LOT more calories during this time of year, you won’t be burning as many calories by taking a break – a double whammy! AND, getting out of a routine can set you up for a downward spiral of laziness and lack of motivation. When you workout, you become more protective over what you eat, so you’re likely to make better decisions even if you still cheat. Also, working out mentally keeps you “in the game”. Don’t lose momentum by giving in to taking a day off just because a friend can afford to. You have to do what YOU need to do to stick with your program and keep moving toward your goal. Even if it’s strictly for damage control, don’t let a pity-party convince you to be lazy.
If you skip your workout, will it kill ya? NO! But will it affect you? YES. Sometimes just mentally. In reality, the extra calories with the lack of calories burned can set you back a whole week. Ironically, just 30 minutes is enough to make a big difference. If you can’t do your normal routine during the holidays, do SOMEthing. Keep your eye on the prize! You’ll feel great and be THANKFUL you did!