Walking is probably one of the most underrated form of exercises. Research shows that walking is a surprisingly strong health and fitness strategy. Although considered a low impact cardio activity, when combined with some regular exercises in a workout routine it will do wonders to your health. Performed with full intensity you can finish 5000 steps in just 20 minutes.
Warm Up
- Start your workout with warm up
- 1 minute of workout
- Start with the shoulders
- Rotate your shoulders 6-7 items from in to out and then out to in
- Forward and backward bending
- Make sure you stretch normally
- Do not try to over stretch
Arms Workout
- This workout will consist of 06 exercises in approx 2.30 minutes
- In all exercises make sure your feet are moving, do not be stationary while doing these exercises
- Bend your arms from the elbow and rotate them up and down
- Keep your arms tight
- Next exercise is also referred as the angle exercise
- Keep your arms straight and take them up and down from the shoulders
- Touch your hands over your head and then behind your back as well
- Next exercise is an excellent workout for your shoulders
- Get your arms to the front, bend them from the elbow and join them from the tip of the fingers to the elbow
- After this, move your hands up and down gently
- Next exercise
- Grab your elbows with the opposite hands and move your hands up and down
- Your arms, shoulders and chest get a good workout in this exrercise
- Next exercise
- Keep your arms slightly folded from the elbows and move them front and back
- Synchronise your arms movement with the movement of your legs
- Move your body weight from one foot on to the other
Core and Obligue Workout
This workout consists of 14 exercises in about 10 minutes
- Exercise 1
- First exercise is cross crunches
- Fold your hands from the elbow and your head with your arms
- Touch your opposite knee with your elbows
- Keep your belly tightened, avoid using too much hands and feet
- Exercise 2
- Next exercise is standing crunches
- Keep your arms folded at the elbows and bend your upper body to touch your legs
- Try and keep your back as straight as possible
- Exercise 3
- Extend your legs and arms in the opposite direction
- Same leg and arm need to extended in one go
- You can also include punching in this exercise to make it more exciting
- Exercise 4
- Stretch your arms in a circular motion
- Move your feet along with this exercise
- This workout includes a bit cardio
- Exercise 5
- While walking, tap your opposite leg with your arm
- Keep you core tight and shoulders straight
- Exercise 6
- This exercise is called alternate chopping
- Lock both your arms above your head and move them in the opposite direction just like you’re chopping an axe
- This exercise does wonders for your sides
- Do this motion 4 times on one side in one go
- Exercise 7
- This exercise is called continuous chopping
- Chop on the opposite sides alternately without a break
- Exercise 8
- Next exercise is the twister
- Twist your body from the waist while jumping
- Your entire core gets addressed in this exercise
- Your sides and belly gets exercised
- Exercise 9
- This exercise is called high knee
- While holding your arms in front of your body, try and lift your knees as high as possible
- You can also do it while moving your arms up and down to get more momentum
- Exercise 10
- This exercise involves touching your ankles with arms
- Keep your touched together above your head
- Move your hands sideways to touch your ankle
- Try and keep your body as straight as possible
- Exercise 11
- Stretch your hands and one leg in the opposite direction
- Your sides will get wonderfully stretched in this exercise
- Exercise 12
- This exercise is a combination of crunches and high knees
- Lift your legs and bring them as close to the chest as possible
- Your core gets am amazing workout with this exercise
- Move your hands up and down to maintain balance in the body
- Exercise 13
- Next exercise is called the side crunches
- Keep your elbows bend and your ears with them
- Now try and touch your thighs with your elbows
- This exercise is very good for your sides
- Exercise 14
- This exercise is stretching your entire body
- Keep your hands above your head
- Move one leg behind and bend the other knee forward
- Stretch yourself fully
- After crunches this exercise is very important
Legs Workout
- 7 exercises in 6 minutes
- Exercise 1
- Widen your stance a little and point your toes slightly outwards
- Now squat till your knees are half bent
- Keep your back straight and hands in the front
- Take 4 steps and then squat
- Push your butt as behind as possible
- Exercise 2
- This exercise is another variation of squats
- Widen your stance and squat
- Make sure that your feet are slightly more wide than the previous exercise and your down movement is more pronounced than the last exercise
- Exercise 3
- This exercise is lunging
- Take three steps and reverse lunge
- Don’t go too deep while lunging, you can go a little lower than normal
- Exercise 4
- This exercise is a dance movement
- Move your feet ahead alternately and try and touch your knee with your elbow
- Don’t struggle to touch elbow if you’re not able to
- Exercise 5
- This is a variation of lunges
- Instead of three steps and lunge we’ll take one step and lunge
- Lunge your feet with moving about 45 degrees in the reverse direction
- Exercise 6
- This exercise is called foot fires
- With increased pace, move your feet in and out
- Do this exercise for about 20-25 seconds
- Exercise 7
- This exercise is skipping
- You can do this exercise without ropes
Cool Down
- Stretch your body starting from the head to toe
- Cooling down is as important as the warm up
- Please make sure that you’re fit to do these exercise, in your zeal do not attempt to do something which your body is not capable off.
- Make sure that you do these exercises regularly to reap maximum benefits
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