Race walking
Reps10 times
Calories burned70 kcal
LevelBeginner
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Race walking is a moderate cardio workout that actively engages the leg muscles, glutes, and core. Keep your back straight, shoulders relaxed, and arms slightly bent at the elbows, moving them rhythmically with your steps. Ensure that one foot always remains in contact with the ground, which distinguishes race walking from running. Regular practice strengthens the leg muscles, improves endurance, and supports cardiovascular health.
How to perform the exercise
10 times
70 kcal
Control your movement and do not rush.
01
Start position
Keep the back straight and the shoulders relaxed.
02
Arms
Bend the arms slightly and swing them actively in time with the steps.
03
Stride
Place the whole foot on the ground.
04
Contact
One foot always keeps contact with the surface.
05
Pace
Move at a moderately fast pace without breaking into a run.
06
Breathing
Breathe evenly, keeping a steady rhythm.
Variants
Beginner
Walk at a comfortable pace for 15–20 minutes.
Middle
Keep a race-walking pace for 30–40 minutes.
Professional
Increase the speed and distance.
Which muscles are working
The main load falls on the quads, glutes, thighs and core muscles.
Benefits of the exercise
Balance
Builds endurance and heart function.
Strength
Strengthens the leg and glute muscles.
Simply
Requires no equipment.
Contraindications
Acute knee or hip pain.
Cardiovascular disease without medical supervision.
Dizziness while moving.
Recommendations
Cardio
Walk 30–40 minutes 4–5 times a week.
Technique
Keep the back straight and do not break into a run.
