Full Body Walking Workout At Home

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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