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Low Impact, High Intensity, No Equipment Needed Cardio Workout (and check out the social media contest below!)

By Gina Paulhus, CPT

Think you can’t get an intense workout walking outdoors? Think again! 

Looking for an alternative to a gym workout?

Walking is great because you can do it anywhere, most people can physically handle it, and it’s fairly idiot-proof. However, the intensity of walking outdoors can leave something to be desired. If power walking isn’t for you, and you don’t have access to hills, check out this take on increasing the intensity of your walk. 

And, did you know? Walking straight forward all the time isn't the healthiest for your joints. Our joints hate repetitive motion. If hiking (another way to mix up the motions) isn't an option for you right now, check out this fun outdoor walking workout!

Interval Walking Workout

Minute 0-5 (the first five minutes of the walk)

Warm-up with a moderate pace walk to your comfort level

Minute 5-10 (the second five minutes of the walk)

Kick it up by walking as quickly as you can

Minute 10-11

Perform walking lunges—each time you take a step, step out a bit farther than you normally would and bend your legs. Keep alternating legs.

Minute 11-15

Walk backwards as quickly as you can (watch out for safety!)

Minute 15-20

Walk forward as briskly as you can while remaining up on your toes OR walking on your heels (alterate them as you fatigue).

Minute 20-25

Walk sideways criss crossing feet (the grapevine). Halfway through switch sides. 

Minute 25-26

Perform walking lunges backwards.

Minute 26-30

Walk forward at a moderate pace to cooldown.


Post a picture of yourself on your walk (physical distancing, with your mask on) and #HomeBodiesFit on Social Media! If you don't like to walk or can't, you can post a picture of yourself doing a home workout. I will choose a winner who will get a free personal training session with me (either in person when it is safe and if you are local, or via Zoom anytime) and announce the winner in the next newsletter and on Social Media. The contest runs through April 15, 2020.

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