How to Walk With Weights & Burn More Fat

Walking is a low-impact, low-cost form of exercise. It has several health benefits, including lowering bad cholesterol and raising good cholesterol. It also helps to lower blood pressure and reduce your risk for Type 2 Diabetes. In addition, walking can help you manage your weight and help improve your mood. You can increase the speed and intensity to burn more calories and meet your fitness needs, and you can add weights to increase resistance. However, health experts don't recommend ankle weights for brisk walking, since it increases your chances for injury. Walking poles are a good alternative if you choose to do brisk walking, and they will help work and tone your arms, shoulders, chest and upper back.

Things You'll Need

  • Walking shoes
  • Ankle weights
  • Walking poles
  • Free weights
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Instructions

    • 1

      Warm up your muscles for about five minutes. Walk in place and increase your pace.

    • 2

      Stretch before you start walking. The Mayo Clinic recommends the calf stretch, quadriceps stretch, hamstring stretch and side stretch.

    • 3

      Strap on ankle weights if you are going for a more leisurely walk and make sure they are secure. If you choose to use walking poles, put one walking pole in each hand, grip the handles and push off with each stride. You can also use free weights and merely hold them in your hand. Exaggerate your arm movements to get an even more intense workout.

    • 4

      Walk for no less than 10 minutes. Health experts recommend at least 150 minutes of moderate physical activity each week. You can do this in three short 10-minute sessions, or you can go for a longer half-hour session.

    • 5

      When you are finished, spend five minutes cooling down. Slow your pace and let your heart rate slow down. Repeat the stretches you did in the morning.