Motivation logo

How to Lose Weight Fast by Walking 30 Minutes a Day

30 minutes three days a week.

By SaraPublished about a year ago 10 min read
Like

30 minutes walking workout to improve your cardiovascular health. The exercises, which range from running to stretching and yoga, are not difficult but will target your core and improve flexibility.

Beginners can start by performing three reps of a 10- to 15-minute walk, while more experienced walkers can work up to 30 minutes.

The best part is that walking has been scientifically shown to make you happier.

30 minutes of cardio a day or at least a minimum of four days a week. It is much easier to achieve this if you exercise for 30 minutes three days a week.

Biking

Swimming

Yoga

Mountain Climbing

Weightlifting

Boxing

Stretching

Dancing

Zumba Dance for Weight Loss

Strength Training (If you want to increase your muscle mass and build up some serious muscles, consider starting a strength training routine. It is recommended to perform three to five sets of 8-10 reps a day.)

Walk Workout for a Toned Body

30 minutes walking workout to get the blood flowing and get your fitness level going. This is not a hard one, or I should say, there is no one harder than you and to be honest, it’s just the mental toughness that you need to build up.

This workout consists of exercises that will improve your body and mind as well as help you lose fat and tone up your muscles.

This is one of the most advanced workouts for bodyweight exercises that anyone can do and no equipment is required to perform.

Begin by walking in place on the spot for the entire workout. When you walk, your walking pace will vary based on your fitness level.

You can find a guide on the Internet or you can work it out yourself. The more fit you become, the faster your walking pace should be. You should be able to complete 4 sets of 8 to 10 repetitions each set for a total of 32 minutes.

Step 1:

Start with a plank, just like how it’s pictured below. Your feet should be a good distance apart and you should be able to touch your toes without straining.

In this pose, you are supporting your weight on your elbows and forearms. Your core should be engaged as you remain here for 10 seconds.

Step 2:

Hold this pose for 10 seconds and then release it for 10 seconds. You can adjust this exercise to make it harder. Begin by standing with your feet in a staggered position.

Is dancing a good way to lose weight?

You should be able to lift each foot a good 6 inches off the ground without raising your butt off the ground. You can hold this pose for 5 seconds, step one foot back and repeat.

Step 3:

You can try a one-leg lift; you will begin by standing with one foot in front of you. You will extend your opposite leg out in front of you for 10 seconds.

You can also raise your opposite arm up for 10 seconds. You can choose to go up and down your legs or up and down your arm. You can perform this exercise with both legs and both arms.

This type of exercise is very effective in increasing your strength and stamina. This is a common cardio workout that you can do at home.

The more strength and stamina you have, the easier it will be for you to perform the basic bodyweight workouts that you perform in the gym.

Step 4:

You can perform a push-up. Just like you did in high school and college, you will begin with your hands shoulder-width apart.

Your knees should be straight and your feet should be just about hip-width apart.

Your lower back should be engaged as you lift your body up as high as you can. Your back should be in line with your neck, you can use an exercise band to secure your lower back to the ground.

Perform as many repetitions as possible for 10 seconds. You should be able to hold this for 30 seconds or longer.

Step 5:

Step 6 is similar to push up. This is a kneeling push-up. You will sit with your legs out in front of you and your knees should be bent. You will extend your arms out in front of you as far as you can reach.

Once your feet touch the floor, you will roll back on your knees as you perform the push-up. To help make this easier, you can perform push-ups on your knees or hands.

Side Shaper

Perform 10 to 20 push-ups or try it on your toes. Perform as many repetitions as possible for 10 seconds.

Step 6:

Stand up straight and hold a 20 lb dumbbell in each hand. Hold the dumbbells out in front of you, but your elbows should remain very close to your body. You should be able to feel the weight through the muscles in your forearms.

Begin by standing for 5 seconds, and then lower your body into a lunge position. You will step one leg back to perform the exercise.

Your arms should remain in a straight position and your core should be engaged.

The more you can lower your chest, the easier the exercise will be. Your form should be as close to perfect as you can be. You should be able to perform 20 repetitions for 10 seconds.

You should be able to do this for 30 seconds or more. It is a full-body exercise that will tighten and tone your entire body.

If you are unable to complete 20 reps with perfect form, you can start with 15 reps and work your way up as your fitness level allows you to.

Step 7:

The exercise that is illustrated in this picture can be performed with a cable, a barbell, a kettlebell, or just your body weight.

You will find a good guide for a cable chest fly to the left. You can perform the exercise with a cable or with a barbell.

When using a barbell, you will place the bar directly in front of you, and you will extend your arms in the same direction.

You should lower your chest until your chin is just touching the bar. You should be able to perform 20 repetitions for 10 seconds.

You should be able to perform for 30 seconds or more. You will begin in the same way, but as you lift the bar, you will perform a shoulder shrug. Your shoulder should be in line with your neck.

You will lift your arms until you have created a straight line with your body, and then you will lower the bar back to your chest. If you do not have a cable, you can use a barbell instead.

Hold the bar with your palms facing down and your shoulder width apart.

Your arms should be fully extended and your elbows should be bent so that the bar remains in your fingers.

You should lower your body until your chin just touches the bar.

This is a full-body exercise that will create a firm and toned back, chest, shoulders, biceps, and forearms.

It is a great way to strengthen your core, increase your core strength, and build your upper body. You can perform 20 reps for 10 seconds.

Step 8:

With one leg raised, you can use a broomstick to perform this exercise. You will step one foot back, perform a squat with your back leg and you will raise your arm to your side.

Your back leg should be straight. Your arm will be raised to your side. Your hand should not be directly over your body, you should lift your arm about 90 degrees to your side.

Micro Ingredients

Perform 20 reps for 10 seconds. You can try this on your toes or your knee or your hip.

It is a full-body exercise that can be done on any surface. The more strength you have in your legs, the easier this exercise will be.

Step 9:

You can also perform dumbbell side lunges. To perform this exercise, you will have one hand hold a dumbbell in your right hand and the other hand holds a dumbbell in your left hand.

You will step one foot back, you will step your left foot back and you will perform a squat with your right foot.

You will keep your left foot pointed forward and your right foot pointed behind you.

You should raise your arms above your head as you perform this exercise. Your right knee should be below your right elbow and your left knee should be below your left elbow.

Your right elbow should be extended, your left elbow should be flexed.

You will lower your body until your knees come close to your chest. You should lower your body until your hands come close to your chest.

Your back should be in a straight line throughout this exercise.

Your form should be perfect. When you come down, your left foot should be behind your right foot or vice versa. You should keep your feet straight and you should squat with your knee.

Step 10:

To make this exercise easier, you can try a squat down. As your fitness level allows you to, you can perform up to 20 repetitions for 10 seconds for each repetition. The final exercise that you should try is a wall slide.

This is a full-body exercise, but it’s important that you focus on your core.

For this exercise, you will step in front of a wall and you will slide to your left side. You should slide in front of the wall as if you are doing a push-up.

Your legs should be straight and your chest should be lowered. You should hold this position for 5 seconds, and then you will step back into the starting position. You can perform 20 repetitions for 10 seconds.

The more your fitness level allows you to perform the more repetitions you can complete. You should feel a burning sensation in your lower back.

Zolli Candy

The more strength you have in your lower back, the more you will be able to perform the more advanced exercises.

Once you’ve completed your workout, you should be able to continue without fatigue or soreness.

With the exception of step 7, all of the exercises that you will perform in this workout can be done anywhere.

You can perform these in your living room, your bedroom, on a treadmill, or in a gym. You don’t have to be in a gym to do these bodyweight exercises.

As you get stronger, you will be able to perform these anywhere without any equipment required.

This bodyweight exercise workout will challenge and test your body and mind. It will help you feel stronger, it will help you lose weight, and tone your body.

This is a comprehensive bodyweight workout that you can perform anywhere, with any kind of equipment or without.

If you need more equipment to complete this workout, you can pick up just a few things at the grocery store or get a workout ball at the store.

You can get an exercise ball and add a partner if you wish, or you can do it all by yourself.

Also Read : How to Effectively Lose Weight While Cycling: A Comprehensive Guide

I appreciate you taking the time to read my blog. I sincerely hope that you found the information provided to be helpful and informative. If you have any questions or comments, please feel free to contact me. Your support is truly appreciated and means so much to me!

successsocial mediaself helpproduct reviewhow tohealinghappinessgoalsadvice
Like

About the Creator

Sara

I deeply love to read and write. I can narrate stories in my free time. Writing is my biggest passion and hobby. I love myself in the world. Always be positive and motivated. Keep my surroundings happy

Follow me on: www.sarafitrition.com

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.