Delve Into Walking Workouts: Benefits, Exercise Plan, Types & Debunking Myths

Walking – it's an activity so ingrained in our daily lives we might not recognise its immense potential. But ditch the notion of walking as a leisurely stroll. With a little focus and planning, walking can transform into a powerful workout with many benefits. 

Whether you are a beginner seeking to boost your fitness level or an experienced athlete looking to enhance your overall well-being, walking workouts can suit your needs and goals. This blog is your one-stop shop for unlocking the true power of walking workouts. We'll explore the science behind its effectiveness, exploring how walking strengthens your body, boosts your mood, and keeps your mind sharp. So, lace up your shoes, dust off those walking myths, and embark on a journey of improved health and well-being, one step at a time! 

Table Of Contents 

1. How To Perform Walking Workout At Home? 

2. What Does Walking Workout Do? Top 5 Benefits 

3. Walking Workout Plan For Beginners 

4. 5 Well-Known Walking Workouts   

5. What Is A 12-3-30 Treadmill Walking Workout? 

6. Debunking Myths Of Walking Workout 

7. Tips For Walking Plan For Weight Loss 

8. Expert Advice 

9. The Final Say 

10. FAQs 

11. References 

How To Perform Walking Workout At Home? 

A walking workout does not necessarily require you to be outdoors. You can perform walking workouts at home by following this regime: 

1. Warm-up 

Start with a 5-minute brisk walk in or around your living space to get your heart rate up and warm up your muscles.  

2. Main Workout 

Alternate between rapid walking, running in place, and moderate walking. For example, walk briskly for 1 minute and then at a moderate pace for 2 minutes. Repeat for 20-30 minutes.  

3. Incorporate Intensity Boosts 

Every few minutes, add short bursts of higher intensity by increasing your speed or adding some high knees, butt kicks, or side steps.  

4. Use Household Objects 

Incorporate movements like walking lunges, walking stairs, or walking while carrying light weights (such as water bottles or cans) to add resistance and engage different muscle groups.  

5. Indoor Walking Circuit 

Set up a walking circuit in your home, alternating between different rooms or areas. For example, walk from the living room to the kitchen, then to the bedroom, and back to the starting point.  

6. Cool-down  

Finish with a 5-minute cool-down walk at a slower pace to gradually minimise your heart rate and allow your muscles to relax. 

Also Read: Walk Your Way To Wellness: 8 Long-Term Benefits Of Walking Everyday!  

What Does Walking Workout Do? Top 5 Benefits 

Walking workouts offer many benefits for both physical and mental health. Here are some of the key advantages of walking workouts: 

1. Improves Cardiovascular Health 

Daily walking reduces the risk of heart disease and stroke by strengthening the heart, lowering blood pressure, and improving circulation. 

2. Weight Management 

When combined with a balanced diet, vigorous walking can aid in weight loss and management by burning calories. 

3. Enhances Mental Well-being 

Endorphins, the body's natural mood enhancers, are released when you walk, and they can help lessen the symptoms of stress, worry, and sadness. 

Also Read: Discover The 7 Best Habits For Brain Health And Mental Well-Being  

4. Strengthens Joint Health 

Unlike high-impact exercises, walking is softer on the joints without putting much pressure on them, making it suitable for people of all age groups and fitness levels, including those with arthritis or joint pain.  

5. Increases Energy Levels 

Regular walking boosts energy levels by improving oxygen flow and circulation throughout the body, making you more invigorated and alert. 

Walking Workout Plan For Beginners 

Follow these tips to kickstart your walking routine and make the most of your workouts: 

5 Well-Known Walking Workouts  

Walking workouts can be customised to fit your fitness level, goals, and preferences. Here are some popular variations that can be adapted to lose weight: 

1. Brisk Walking 

Your aim should be to walk at a pace that raises your heart rate. This form of walking provides a solid cardiovascular workout, leaving you slightly breathless but able to strengthen your heart health. 

2. Interval Walking 

Alternate between periods of brisk walking and slower-paced recovery periods. Interval training can more effectively increase calorie burn and improve cardiovascular fitness than steady-state walking.  

3. Hill Walking 

Incorporate inclines or hills into your walking route to challenge your leg muscles and boost calorie expenditure. Hillwalking strengthens the lower body and enhances cardiovascular endurance.  

4. Nordic Walking 

Nordic walking provides a full-body workout and utilises specialised poles to engage the upper body muscles. Nordic walking improves posture and burns more calories than regular walking.  

5. Power Walking 

Power walking enhances overall strength and calorie burn and targets the shoulders, arms, and core muscles. Emphasise speed and arm movement to increase the intensity of your walking workout. 

What Is A 12-3-30 Treadmill Walking Workout? 

A 12-3-30 workout concept is walking on an incline treadmill at 3 mph and a 12% incline for 30 minutes. Let's break down this workout and explore its benefits: 

1. 12% Incline 

Walking on an inclined surface increases the intensity of your exercise as it engages more muscles, particularly in the lower body. A 12% incline is challenging enough to elevate your heart rate and burn more calories than walking on a flat surface. It also simulates walking uphill, which helps build strength and endurance in the legs.  

2. 3 mph Speed 

3 mph (miles per hour) is a moderate pace that allows walking briskly without straining. It's fast enough to get your heart pumping and reap cardiovascular benefits but not so fast that you can't sustain it for the entire workout duration.  

3. 30-Minute Duration 

Thirty minutes is a manageable amount of time for most people to dedicate to exercise, making this workout suitable for busy schedules. Consistently completing a 30-minute session allows you to accumulate physical activity throughout the week and gradually improve your fitness level. 

4. Calorie Burn 

Walking on an incline at a moderate pace for 30 minutes can help you burn many calories. You lead to more significant calorie expenditure than walking on a flat surface.      

5. Cardiovascular Health 

Regular cardiovascular exercise, such as the 12-3-30 workout, strengthens the heart, improves circulation, and enhances overall cardiovascular health.  

6. Muscle Engagement 

This helps tone and strengthen the quadriceps, calves, hamstrings, and glutes, improving balance, stability, and functional fitness.  

7. Time Efficiency 

With just 30 minutes required per session, the 12-3-30 workout offers a time-efficient way to squeeze exercise into your daily routine.   

8. Accessibility 

If you have a treadmill at home with an incline capability, you can perform the 12-3-30 workout without needing to leave the house or worry about weather conditions. 

Debunking Myths Of Walking Workouts 

As much as the walking workout is popular and gaining importance, some myths follow. Here are some myths associated with walking workouts and the reality behind it: 

Tips For Walking Plan For Weight Loss 

To maximise the effectiveness of your walking workouts, consider the following strategies to incorporate in your walking plan for weight loss: 

1. Increase Intensity 

Gradually increase the intensity of your walks by incorporating intervals, hills, or speed variations. As your fitness improves, challenge yourself to walk faster or longer.  

2. Incorporate Strength Training 

Supplement your walking routine with strength training exercises to build muscle, improve metabolism, and enhance overall fitness. Focus on exercises that target major muscle groups, such as squats, lunges, and push-ups.   

3. Track Your Progress 

Record your walking workouts, including distance, duration, pace, and other relevant metrics. Track your progress, as it can help you stay uptight and motivated. Monitor your body's changes and analyse the improvements you are making. 

4. Mix It Up 

Vary your walking routes, scenery, and workout structure to prevent boredom and plateaus. Explore different trails, parks, or neighbourhoods to keep your walks interesting and enjoyable.  

5. Listen To Music Or Podcasts 

Create a playlist of upbeat music, podcasts, or audiobooks to keep yourself entertained and motivated during your walks. 

Expert’s Advice 

As per me, incorporate brisk walking workouts into your routine for at least 30 minutes on most days of the week. Pair with a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats. Stay hydrated, listen to your body. 

Dt. Akshata Gandevikar 

The Final Say 

Walking workouts offer a simple yet effective way to improve your fitness, boost your mood, and enhance your overall health. Whether you aim to lose weight, increase cardiovascular endurance, or enjoy the outdoors, walking can be customised to suit your needs and preferences. By incorporating different types of walking workouts, setting realistic goals, and maximising effectiveness through proper techniques and strategies, you can absorb the full potential of walking as a valuable form of exercise.