good news for gym haters: walking is a great exercise that has many health benefits for your body. It reduces obesity rates, is good for the heart and helps fight depression. Walking is gentle enough for people of all body types, so anyone of any fitness level can enjoy it while it shapes their body, especially their buttocks and legs.

Combined with a few simple exercises, it delivers results in a very short time. We love walking too, which is why we’ve decided to share with you our favorite simple yet highly effective types of walking that will do wonders for anyone’s body.

Get a firm butt and legs

power and endurance walk

power resistance It is ideal for sculpting the area of ​​the legs and buttocks. During practice, you will need to maintain an intense pace for a long period of time, without any change in speed.

Before you do that, you need to figure out what speed you can maintain during your endurance walk; For most people, it’s 3 to 4 miles per hour (4.8 to 6.4 km per hour).

Your walk should feel like you’re about to run, but it’s still a brisk walk. Once you find the right speed, walk for 60 minutes in the nearest park and try to cover 5-6 km.

Fartlek Power Walk

Fartlek means “speed game” in Swedish, it is continuous training with interval training. It is ideal for beginners as it combines walking and running. See how to do it:

Start by warming up your body by running slowly for 5 to 10 minutes. Then start accelerating for 1.5 to 2.5 km (0.9 to 1.6 miles). Now is the time for recovery: walk at a brisk pace for 5 minutes. Repeat these steps for about 25 minutes (5 sets total).

Important: try to make your running sessions as challenging as possible. It should make you breathe hard.

hill repeats

For this practice, you’ll need a steep incline to work your gluteal area and feel the burn. For greater efficiency, you will need to walk to the top without stopping to rest.

To accomplish this, try to find a hill that is not too long, say 330 to 660 feet (100 to 200 m). Once you reach the top, recover as you slowly make your way down the hill. Do 10-12 increases total.

Power Lunge with leg raises

This exercise not only works your butt, but also your quads, hips, abs, and arms. It is practical and easy to do and you can practice it before or after your walks.

As you walk, jump forward with your left leg, making sure both knees are bent at 45 degrees. After getting used to 45 degrees, try bending your knees to 90 degrees. This can take some time and practice.

Clench your fists and, keeping your elbows at a 90 degree angle, place your right fist near your nose while your left is behind you. Straighten your left leg, jump into the air, and bring your right knee out in front of you. Then bring your left leg forward into a lunge. Do 25 repetitions with each leg.

skater step

He skaters dispute It’s great for your glutes, hips, hips, obliques, and triceps and can be performed while walking:

Begin long diagonal strides forward, beginning with your left foot. Make sure your toes are pointing forward and not to the side. Step forward and bend your knees to a 45-degree angle as you bring your right elbow toward your left knee. Swing your left arm back.

Hold the position for a couple of seconds. Repeat with the right foot. Do 25 repetitions on each side.

Prefer to walk to the gym? Maybe you have your own walking routine? Let us know and start a discussion in the comments section!