How to Walk Up Hills to Lose Weight

Weight loss occurs when activity is increased and the quality and quantity of calories is analyzed and properly managed. You do not have to become a marathon runner or interval sprinter to experience weight loss. You can, however, maintain a level of activity that is simple yet somewhat challenging -- such as walking -- to lose weight. All it takes is five days a week of walking to get your body in its healthiest state.

Instructions

    • 1

      Stretch and warm up your body before walking to avoid injury. Perform simple yoga stretching techniques, such as downward facing dog and slow lunges and forward bends. Do not overstretch, but perform as many stretches as you feel comfortable to help loosen the muscles and provide a slightly increased heart rate to get you ready for walking.

    • 2

      Begin walking on a flat surface for about five minutes to warm up before walking up hills. Start out with a well-paced walk, not too fast and not too slow. Keep your arms moving to aid in burning more calories and to keep your heart rate up. Keep your abs in as you walk and your spine straight, head looking forward. Maintain this posture throughout the walking session.

    • 3

      Begin your first hill by walking up at a slightly faster pace. Keep your abs in and arms moving, while slightly increasing the size of the steps and speed. You will burn more calories by taking longer strides and bigger steps, but do not exaggerate it too much unless you feel comfortable doing so. Repeat the hill about five times.

    • 4

      Return to the flat surface and walk for about two minutes at a normal or faster speed, depending on your level of fitness. Return to the hill, maintaining the same body position, and repeat step three again, walking up the hill five times in a row.

    • 5

      Return to that flat surface and walk for another two minutes. Alternate between walking on the flat surface for two minutes and walking up the hill five times another three times. Alternate between low and high states, or what is known as interval cardio. This form of exercise is the best to increase heart rate and to burn calories and lose weight.