By Juliet Kaska, Vionic Innovation Lab member, Celebrity Trainer and Health and Wellness Expert
With many Americans unable to go to the gym or their favorite fitness class, walking has quickly become a favorite national pastime. Even those who hadn’t exercised regularly before the pandemic have turned to walking as a way to keep their bodies and minds healthy—and get some precious minutes outside of their homes. After nearly two months, people have found that their speed and mileage have increased.
That’s great! In fact, I invite you to kick your physical activity up another notch as we approach the summer months. Let’s take walking and turn it into a full body walking workout to tone and trim for the summer. Grab your athleisure and walking shoes and follow these top tips for walking exercise.
Program:
4 days a week of the “Summer Body Walk Routine,” and up to 3 additional days walking at your normal pace.
Distance:
Approximately 1 mile (routine can be repeated for additional miles)
Pace:
Your usual brisk pace
Summer Body Walk Routine
| 3-5 minutes | Walk at your brisk pace |
| 30 seconds | Walking lunges: move in the same direction you are headed, alternating lunges as you go. |
| 30 Seconds | Pushups (modify by lowering to your knees or leaning on a park bench) |
| 3-5 minutes | Walking at a very brisk pace (or jog) |
| 30 seconds | Lateral lunges leading with the right leg. Lower down into a squat position, legs hip-width apart. Step your right leg out to a wide squat, then bring your left leg to meet it at hips’ distance. Repeat. |
| 30 seconds | Lateral lunges with the left leg leading. This time when you squat, step the left leg out to a wide squat, then bring the right in to meet it at hip-width distance. Repeat. |
| 3-5 minutes | Walking at a very brisk pace (or jog) |
| 30 seconds | Lunges with knee-ups. Move in the same direction you are headed, alternating lunges as you go. (progression: add a jump when the knee comes up) |
| 30 Seconds | Pushups (modify by lowering to your knees) |
| 3-5 minutes | Walking at a very brisk pace (or jog) |
| 30 seconds | Side forearm plank dips on the right side (modify by lowering to your knee). From the plank position lower your right hip to the ground and back up. Continue these dips for the full 30 seconds. |
| 30 seconds | Side forearm plank dips on the left side (modify by lowering to your knee). From the plank position lower your left hip to the ground and back up. Continue these dips for the full 30 seconds. |
| 3-5 minutes | Walking or jogging at your fastest pace of the day |
| 1-3 mins | One-minute forearm plank Holds, 1-3 sets with a rest in between (modify by lowering to your knees) |
During the hot summer months, I advise you not to do this workout in the middle of the day when temperatures are at their highest. Try this walking routine first thing in the morning or in the cooler evenings with an easy pace.
Also, be sure to adjust this routine based on your fitness level. If you want to increase the intensity, you may want to turn your brisk walk into more of a faster stride to get your heart rate up. Either way, adjust this walking routine based on what feels most comfortable for you.
Support Your Exercise With Comfortable Walking Shoes
If you’re ready to kick start your walking exercise routine, use the walking tips above to guide you! One of my top recommendations for any walking exercise is to make sure you have a proper pair of arch support shoes. Arch support will ensure you have the support you need every step of your daily walk and help you avoid foot pain.
Vionic has a wide variety of the best walking shoes for women and men. Each shoe is also made with Vio-Motion Support technology meaning you’ll have three-zone comfort in every step including arch support, stability, and cushioning. With our comfortable stylish shoes, you’ll have the support you need to walk your way to a summer body!
Add a pair of Vionic’s comfortable walking sneakers to your closet and improve your walking exercise routine today! Find comfortable shoes for women and men to get the support you need. For more exercise tips, check out these fitness tips for 2020.
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Juliet Kaska is one of the country’s leading celebrity trainers and health + wellness experts. Juliet is trained and certified in multiple disciplines, making her workout programs both diverse and innovative. She is certified as a Second Generation Master Pilates Teacher and has received dual certification as a personal trainer from the American Council on Exercise and the National Academy of Sports Medicine. In addition, yoga guru Dharma Mittra trained her as a yoga teacher.
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