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The 5 Best Walking Exercises To Do While Wearing Ankle Weights, Trainer Says

Incorporate them into your next walk, and get ready to feel the burn.
FACT CHECKED BY Alexa Mellardo

An underrated form of exercise when it comes to fat loss is walking. It's low impact, can be done just about anywhere, and is something you should be doing on a daily basis to kick up your cardio. Although you're getting in some fitness for the day, if you're sitting for 8+ hours outside of that, you're still considered sedentary. This is why the daily 10,000 steps goal is promoted so heavily on many fitness apps. Getting in walks every day will improve your overall health and mood, and get you even closer to achieving your fat loss goals. So we've put together the very best walking exercises to do while wearing ankle weights to switch things up and get a solid workout in.

If you're already walking every day, major kudos! You can continue doing so and force your body to work harder by either going a longer distance or uphill. One way to make walking more challenging than that is by incorporating ankle weights. The extra resistance will force your muscles to work harder and give you an even better workout.

Here are some of the best walking exercises you can do while wearing ankle weights. Incorporate them into your next walk, and get ready to feel the burn. And next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Straight Legged Rear Kicks

woman doing reverse kick

As you take a step forward in your stride, you can take your rear leg and raise it back behind you, flexing your glute to finish. Repeat by taking a step forward with your other leg, kicking it back to work the other glute. Complete 10 to 15 reps for each leg.

Related: Speed Up Belly Fat Loss In Your 60s With These Floor Exercises, Trainer Says

Reverse Lunges

alternating reverse lunges
Tim Liu, C.S.C.S.

Start this movement by picking a leg and taking a long stride back. Have your back knee touch the ground, then come back up. Repeat with the other side. Perform 10 reps for each leg.

Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says

High Knees

trainer doing high knees
Tim Liu, C.S.C.S.

Keep your torso upright with your core tight, and begin marching your knees up above your hip back and forth. Complete 15 reps for each leg.

Toy Soldiers

trainer doing toy soldiers in gym
Tim Liu, C.S.C.S.

With your chest tall and core tight, kick one leg up while bringing the opposite arm forward. You'll feel a nice hamstring stretch as you bring your foot up. Alternate between the two legs and arms, aiming for 10 to 15 reps on each leg.

Related: Shrink Belly Fat Faster With These 5 Exercises, Trainer Says

Stair Runs/Step-Ups

running up stairs outdoors
Tim Liu, C.S.C.S.

If you have access to a set of stairs, you can run up them to break up your walk, or you can lunge forward, stepping over 2 to 3 steps at a time to work your quads and glutes.

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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