Hiking (5.8 km/h)
Reps60 times
Calories burned53 kcal
LevelBeginner
Changing duration and load is available in our application
The more you walk during the day, the better. Make small intentional detours when moving on foot from point A to point B. Just 30 minutes of walking a day can burn 3,500 kcal per week, which equals about 0.5 kg of weight loss.
How to perform the exercise
60 times
53 kcal
Control your movement and do not rush.
01
Start position
Keep the back straight and the shoulders relaxed.
02
Arms
Swing the arms actively in time with the steps.
03
Stride
Take quick, even steps with the whole foot on the ground.
04
Pace
Keep a speed of about 5.8 km/h.
05
Breathing
Breathe evenly and deeply.
06
Route
Take small detours to increase the distance.
Variants
Beginner
Walk 20–30 minutes at a comfortable pace.
Middle
Keep a brisk pace for 40–60 minutes.
Professional
Increase the speed and duration of your walks.
Which muscles are working
The main load falls on the thighs, quads, glutes and calves.
Benefits of the exercise
Balance
Strengthens the heart and endurance.
Strength
Strengthens the leg muscles.
Simply
Helps with weight loss when done regularly.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Walking in uncomfortable shoes.
Recommendations
Cardio
Walk 40–60 minutes daily.
Technique
Keep the back straight and step with the whole foot.
