3 Easy Walking Workouts for Summer

Get back in shape with a new outdoor walking regimen that takes advantage of the natural terrain. You can lose 8 pounds in 4 weeks!

By Amanda Vogel

Workout #2: GO ON A HIKE
You can burn 200 calories in 30 minutes.

Navigating over roots and rocks and along winding or hilly paths can help you melt more fat and improve your agility, balance and coordination. Visit trails.com to find places to hike near you.

  • First 5 minutes: Walk along a flat trail at a pace that would make it easy for you to carry on a conversation.
  • Next 7 minutes: Stay on even terrain and pick up your pace so you're breathing more deeply. (You should be able to talk only in short sentences.) Move at a faster clip for the last 2 minutes of this segment. Your breathing should become more labored, and you should be able to say just a few words at a time.
  • Next 10 minutes: Set out on a hilly trail or rugged path. Slow down to navigate uneven terrain. (If all the trails in your vicinity are flat, alternate between brisk and faster paces for 1 minute each.)
  • Next 5 minutes: Return to even terrain and walk at the same pace you used during the 7-minute segment (you should be able to talk only in short sentences).
  • Last 3 minutes: Continue walking on even terrain at a comfortable pace until your breathing is normal and you can carry on a conversation again.

Trail hiking 101:
Avoid getting blisters and other injuries that could interfere with your workouts.

  • Watch where you walk. Keep an eye on the ground, scanning for loose stones, holes, exposed roots and debris. To avoid slipping and falling, try to step on dull-colored dirt rather than slick, sticky mud.
  • Pamper your feet. To keep feet dry and blister-free, wear socks made of a fabric that draws sweat away from the skin (acrylic, for example, or Coolmax). Besides being uncomfortable, damp socks cause friction, which increases the likelihood of blisters.
  • Get the best boots. Wear lightweight hiking boots or trail shoes for ankle support and more grip when you're walking on uneven terrain.

NEXT: AN EASY AROUND-THE-BLOCK WORKOUT

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