Walking (6 km/h)
Reps10 times
Calories burned46 kcal
LevelBeginner
Changing duration and load is available in our application
Keep your back straight and shoulders relaxed. Slightly bend your arms at the elbows and actively swing them in rhythm with your steps. Take energetic, long steps, placing your foot fully on the ground with each stride. Maintain a steady breathing rhythm and consistent pace.
How to perform the exercise
10 times
46 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 energetic, long steps.
04
Support
Place the whole foot on the ground with each step.
05
Breathing
Keep an even breathing rhythm.
06
Speed
Maintain a stable walking speed.
Variants
Beginner
Walk 20–30 minutes at a moderate pace.
Middle
Keep a brisk pace for 40–50 minutes.
Professional
Increase the speed and duration.
Which muscles are working
The main load falls on the thighs, quads, glutes and calves.
Benefits of the exercise
Balance
Trains the heart and endurance.
Strength
Strengthens the leg muscles.
Simply
Burns calories without equipment.
Contraindications
Acute knee or back pain.
Heart conditions without medical supervision.
Walking in uncomfortable shoes.
Recommendations
Cardio
Walk 40–50 minutes 4–5 times a week.
Technique
Keep the back straight and step with the whole foot.
