Best exercises to do while walking: Burn more calories with every step

Discover the best exercises to do while walking to maximize calorie burn. Transform your daily stroll into a fat-burning, muscle-toning powerhouse workout.

Quick Guide for Best exercises to do while walking

Want to supercharge your walk? Try these quick additions:

1. High knees (30 seconds every 5 minutes)
2. Walking lunges (10 per leg every 10 minutes)
3. Arm circles (1 minute every 7 minutes)
4. Heel-to-toe walks (100 steps every 15 minutes)

Let’s explore transforming your walk into a calorie-burning, muscle-toning workout!

Why Combine Exercises with Walking?

As someone who’s struggled to find time for separate cardio and strength training sessions, I’ve discovered that adding exercises to my daily walks is a significant change. The best exercises to do while walking not only save time but also:

1. Boost calories burn
2. Improve overall fitness
3. Enhance muscle tone
4. Increase workout variety

Top 15 Best exercises to do while walking for Maximum Calorie Burn

Walking is a successful way to stay fit, but you can burn even more calories by adding some exercises to your routine. In this article, discover the top 15 best exercises to do while walking. These exercises will help you maximize calorie burn, strengthen muscles, and boost your fitness level.

1. High Knees

 

High knees are my go-to for instantly elevating heart rate and engaging core muscles.

How to do it:

1. While walking, lift your right knee toward your chest
2. Quickly switch to the left knee
3. Alternate for 30-60 seconds

Calories burned: An additional 100-150 calories per 30 minutes compared to regular walking

2. Walking Lunges

I love how walking lunges target multiple muscle groups simultaneously.

How to do it:

1. Take a large step forward with your right leg
2. Lower your body until both knees are bent at 90-degree angles
3. Push off with your right foot and bring your left foot forward into a lunge
4. Continue alternating legs

Calories burned: An extra 150-200 calories per 30 minutes

3. Best exercises to do while walking: Arm Circles

 

This simple move helps tone your arms and shoulders while boosting calorie burn.

How to do it:

1. While walking, extend your arms out to the sides
2. Make small circles with your arms for 30 seconds
3. Switch direction for another 30 seconds

Calories burned: Additional 50-75 calories per 30 minutes

4. Heel-to-Toe Walks

This exercise improves balance and engages your calves.

How to do it:

1. Walk by placing your heel directly in front of your toes with each step
2. Focus on maintaining a straight line
3. Do this for 100 steps, then return to normal walking

Calories burned: Extra 25-50 calories per 30 minutes

5. Side Shuffles

I find side shuffles successful in targeting the inner and outer thighs.

How to do it:

1. Turn sideways
2. Take 10 quick shuffle steps to the right
3. Take 10 quick shuffle steps to the left
4. Return to forward walking

Calories burned: Additional 100-150 calories per 30 minutes

6. Butt Kicks

I’ve found butt kicks excellent for targeting hamstrings and getting my heart rate up quickly.

How to do it:

1. While walking, kick your right heel up towards your buttocks
2. Quickly alternate to your left heel
3. Continue alternating for 30-60 seconds

Calories burned: An additional 100-150 calories per 30 minutes compared to regular walking

7. Best exercises to do while walking: Power Walking

Power walking is my go-to to increase intensity without breaking into a run.

How to do it:

1. Increase your walking speed until you’re walking briskly
2. Pump your arms vigorously
3. Take shorter, quicker steps
4. Maintain an upright posture

Calories burned: Extra 100-200 calories per 30 minutes compared to regular walking

8. Shadow Boxing

Shadowboxing while walking is a fun way to engage your upper body and core.

How to do it:

1. While walking, assume a boxing stance with your hands up
2. Throw punches forward alternating left and right
3. Mix in hooks and uppercuts
4. Continue for 30-60 seconds

Calories burned: Additional 150-200 calories per 30 minutes

9. Walking Knee Hugs

This exercise helps with hip mobility and engages your core.

How to do it:

1. While walking, lift your right knee toward your chest
2. Hug your knee with both arms, pulling it close to your body
3. Release and step forward
4. Alternate legs with each step

Calories burned: Extra 75-100 calories per 30 minutes

10. Lateral Leg Lifts

I love how lateral leg lifts target the often-neglected outer thighs.

How to do it:

1. While walking, lift your right leg out to the side
2. Lower it and take a step forward
3. Lift your left leg out to the side
4. Continue alternating legs

Calories burned: Additional 100-150 calories per 30 minutes

11. Ankle Hops

Ankle hops are great for improving calf strength and agility.

How to do it:

1. While walking, do small hops off the balls of your feet
2. Keep your legs relatively straight
3. Use your ankles to propel yourself forward
4. Do this for 30 seconds, then return to normal walking

Calories burned: Extra 100-150 calories per 30 minutes

12. Walking Twists

This exercise engages your obliques and improves spinal mobility.

How to do it:

1. While walking, keep your lower body facing forward
2. Twist your upper body to the right
3. Return to the center and twist to the left
4. Continue alternating sides with each step

Calories burned: Additional 50-75 calories per 30 minutes

13. Arm Punches

Arm punches are one of my favourite the best exercises to do while walking for upper-body engagement.

How to do it:

1. While walking, punch your right arm forward
2. Bring it back and punch with your left arm
3. Alternate arms, punching with each step
4. For variety, mix in uppercuts and hooks

Calories burned: Extra 75-100 calories per 30 minutes

14. Walking Calf Raises

This exercise targets your calves and improves balance.

How to do it:

1. While walking, push up onto the balls of your feet
2. Hold for a moment at the top
3. Lower your heels back down
4. Repeat with each step

Calories burned: Additional 50-75 calories per 30 minutes

15. Cross-Body Reaches

 

I find cross-body reaches successful in engaging the core and improving flexibility.

How to do it:

1. While walking, lift your right knee toward your chest
2. Simultaneously reach across your body with your left hand to touch your right knee
3. Return to the walking position
4. Alternate sides with each step

Calories burned: Extra 75-100 calories per 30 minutes

Combining Exercises for a Full-Body Walking Workout

To get the most out of these best exercises to do while walking, I recommend combining them into a comprehensive routine. Here’s an example of how I structure a 45-minute walking workout:

1. 0-5 min: Warm-up Walk
2. 5-10 min: Alternate between high knees (30 sec) and regular walking (30 sec)
3. 10-15 min: Mix walking lunges (30 sec) with arm circles (30 sec)
4. 15-20 min: Power walking
5. 20-25 min: Alternate between butt kicks (30 sec) and lateral leg lifts (30 sec)
6. 25-30 min: Mix shadow boxing (30 sec) with walking twists (30 sec)
7. 30-35 min: Alternate between ankle hops (30 sec) and walking calf raises (30 sec)
8. 35-40 min: Mix arm punches (30 sec) with cross-body reaches (30 sec)
9. 40-45 min: Cool-down Walk

Remember, the key to making these best exercises to do while walking effectively is to maintain proper form and accumulate intensity. Always listen to your body and adjust the routine as needed.

How to Incorporate These Exercises in Your Walk

I’ve experimented with various methods, and here’s what works best for me:

1. Interval Training: Alternate between regular walking and exercises every 5 minutes
2. Time-Based: Perform each exercise for 1 minute every 10 minutes of walking
3. Step-Based: Do an exercise every 1000 steps (use a pedometer or fitness tracker)

My Personal 30-Minute Walking Workout Routine

Here’s the routine I used to maximize calorie burn during my daily walk:

1. 0-5 min: Warm-up Walk
2. 5-7 min: High knees
3. 7-12 min: Regular Walk
4. 12-14 min: Walking lunges
5. 14-19 min: Regular Walk
6. 19-21 min: Arm circles
7. 21-26 min: Regular Walk
8. 26-28 min: Side shuffles
9. 28-30 min: Cool-down Walk

Tips for Maximizing Your Walking Workout

1. Proper Form: Maintain posture throughout your walk
2. Hydration: Drink water before, during, and after your walk
3. Progression: Gradually increase intensity and duration
4. Footwear: Invest in supportive walking shoes
5. Warm-up and Cool-down: Always include these in your routine

FAQs: Best exercises to do while walking

What exercise is best for walking?

The best exercises to do while walking vary depending on your fitness level and goals. However, high knees, walking lunges, and arm circles are excellent options for most people as they engage multiple muscle groups and significantly boost calorie burn.

What exercises can you do while walking?

You can do a wide range of exercises while walking, including:

• High knees
• Walking lunges
• Arm circles
• Heel-to-toe walks
• Side shuffles
• Butt kicks
• Ankle hops
• Power walking
• Shadowboxing
• Lateral leg lifts

How do I flatten my stomach while walking?

To target your core while walking, try these best exercises to do while walking:

1. Engage your core muscles throughout your walk
2. Add high knees to your routine
3. Incorporate walking lunges
4. Practice good posture
5. Try power walking intervals

Remember, spot reduction isn’t possible, so combine these exercises with a balanced diet for the best results.

How do you tone your body when walking?

To tone your body while walking, incorporate these best exercises to do while walking:

1. Walking lunges for legs and glutes
2. Arm circles for upper body
3. High knees for core and legs
4. Side shuffles for inner and outer thighs
5. Ankle hops for calves

Combine these exercises with your regular walk and accumulate intensity for optimal toning.

Conclusion

By incorporating these best exercises to do while walking, you can transform your daily stroll into a calorie-burning, full-body workout. Remember to start slowly, listen to your body, and progressively increase the intensity. Thank you for reading, and happy walking!

Recommended Reading:

• 16 Benefits of Walking: Enhance Your Life Step-by-Step