Most of us are short on time, but if you’ve got 10 minutes spare and want to boost your mood and energy levels, you should try this walking workout from Grapefitt. It’s a no-repeat routine, which means you won’t have to cycle through the same exercises, and it features no jumping movements so it’s kind to knees.
Grapefitt performs each walking exercise for 49 seconds, which is followed by a rest. It’s a gentle session, perfect if you’re new to working out or want to do something that will raise your heart rate without completely exhausting you.
The workout
Walking shoes to try
A pair of comfortable sneakers will make this workout feel like a breeze. Here are three options we like, which feature in our round-up of the best walking shoes.
Super soft, comfortable and supportive, these are the best shoes we've tested on Fit&Well.
The grippy undersole makes these shoes great for both slippery concrete and trail walks.
There's plenty of cushioning in these Skechers, which often retail for as little as $80.
Does walking count as cardio?
I previously asked NASM-certified personal trainer, Ellen Thompson, if walking counts as cardio.
"Yes! Any activity that increases your heart rate can be considered cardio,” she said. “Walking at any intensity—but preferably a moderate or high intensity—checks that box.”
As this walking workout gets your arms and shoulders moving, it’s more intense than a standard 10-minute stroll or marching on the spot, so it will elevate your heart rate and offer some cardio health benefits. It could also temporarily boost your metabolism (the rate at which your body burns calories).
To increase these effects, you can repeat the workout a couple of times, perform the exercises at a faster pace or add a pair of light dumbbells.
What is the ideal step count?
People often aim for 10,000 steps, but research indicates that walking just 7,000 steps a day is associated with a lower risk of all-cause mortality. In other words, you have a lower chance of contracting certain illnesses if you hit this step count. This is good news for those who might find the 10,000 step goal overwhelming or unachievable.
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