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The 4 Best Workouts That'll Get You Walking Every Day, Trainer Reveals

Burn calories and show your heart some love with these walking workouts.
FACT CHECKED BY Alexa Mellardo

One of the most underrated forms of exercise is walking. Although it doesn't seem like very much, getting in your daily steps helps increase your physical activity and burns extra calories. It's an easy workout to do wherever you are and whenever it's convenient, and can really be exceptionally social when you plan to walk with friends. So we've put together the absolute best workouts that'll get you walking every day.

The benefits of walking every day? Well, an individual who weighs around 197 pounds can torch almost 340 calories when getting in strides at a brisk pace for one hour, while someone who's 170 pounds can burn almost 300 calories during an hour-long brisk walk, according to ACE Fitness. An individual who weighs closer to 140 pounds can burn an estimated 241 calories while walking briskly for an hour.

If you're having trouble getting motivated with getting in your walks, or you're looking to make it more challenging, lace up your sneaks and try these four walking workouts that'll get you walking every day. You'll be so glad you did! Keep reading to learn more.

Walking Workout #1: Use Hand Weights

woman walking with hand weights

On your next walk, bring a pair of light hand weights (2 to 3 pounders) along for the cardio fun. While you're walking, begin performing a series of upper body exercises. It's especially productive to perform hammer curls, lateral raises, and shoulder presses back to back, aiming for 15 reps each.

Related: The Top 5 Walking Habits That Slow Aging, Fitness Expert Reveals

Workout #2: Use Resistance Bands.

woman resistance band squats

During your walks, bring resistance bands with you, and perform a series of exercises every ¼ mile. Here's a sample circuit you can perform back to back:

Band Squats

Start your Band Squats by stepping on a resistance band with your feet shoulder-width distance apart. Hold the resistance band at shoulder height. Squat down by sitting back onto your heels and hips until they're parallel to the floor. Stand back up, flexing your quads and glutes to finish. Perform 20 reps.

Band Rows

For this next exercise, take the resistance band, and wrap it around a sturdy surface such as a beam or a pole. Grip the band, and take a couple of steps back to get some tension on it. Keep your core tight, and drive your elbows back, squeezing your shoulder blades together to finish. Straighten your arms completely to get the full stretch before performing another rep. Complete a total of 15 reps.

Overhead Band Triceps Extensions

For this final exercise, take your resistance band, and wrap it around a sturdy beam or pole. Grab both handles of the band, then spin around and place one foot forward and one foot back. Lean your torso forward, then bend from your elbows to get a full tricep stretch. Straighten it fully, flexing your triceps to finish. Complete 20 reps.

Related: What Walking Every Day Does to Your Body, Expert Reveals

Workout #3: Bodyweight Circuit

woman performing reverse lunges on her walk

On your next walk, perform a series of bodyweight exercises back to back every ¼ mile. This will allow your body to recruit more muscle groups and increase the calorie burn. Here's a sample bodyweight circuit:

Alternating Reverse Lunges

For your Alternating Reverse Lunges, take a long stride backward with one leg. Firmly plant your heel, then lower yourself until your back knee touches the floor. Get a solid hip flexor stretch at the bottom, then push through with your front leg to come back up, flexing your quad and glute to finish. After you come back up, perform the other side, alternating back and forth until all reps are finished. Perform 10 reps.


For this next exercise, assume a plank with your body in a completely straight line above the ground. Start the movement with your feet together and your shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the floor. Then, push yourself back up, flexing your pecs and triceps to finish. Complete 10 to 15 reps.

Jump Squat

Begin your Jump Squats by placing your legs about hip-width distance apart. Keep your core tight, and throw your arms and hips back at the same time. Swing your arms forward, and jump up as high as you can. Land softly into a half-squat before jumping again. Perform 10 reps.

Workout #4: Stair Climbing

man fitness stair climbing, demonstrating workouts that'll get you walking every day

The last of these workouts that'll get you walking every day is all about stair climbing. Whether it's a park, stadium, or somewhere else, pinpoint a local spot where there are lots of stairs to work with. Set a timer for 30 to 45 minutes. There's nothing fancy or complicated to remember with this particular workout: Simply perform as many laps as you can on the longest trail of stairs you can find. Just don't go too fast; maintain that walking pace, and keep climbing! All of this stair climbing will really test your conditioning.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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