Walking is a fabulous, low-impact way to stay healthy and fit. But in order to get the same benefit as running, you generally need to go longer. But most people are busy so if you are crunched for time but still want to give yourself a fabulous walking workout, hills are the answer.
Hills will increase the intensity of your workout, burn more calories (3-5 more calories per minute), strengthen your legs (especially your quads, butt and calves), lungs and heart and provide some variety to a traditional walking routine. Hill workouts can be really taxing and consequently should only be done once or twice per week.
There’s a variety of ways that you can include hills to your sessions:
Choose your typical walking distance and consider how and where you might incorporate a few rolling hills en route.
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Map out a 3-4 mile course that includes 4 hills of various length and grade. Start with 5 minutes of walking at a warm-up pace. Then increase your pace until you are walking at an intensity of a 7/10 – you should feel that the pace is challenging but manageable. Read more on Hill Workouts For Max Benefit…