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Walk and tone

Walking is one of the most healthy and accessible activities we can do. If you want to step it up a notch, then here are some great ways to get the most out of your lunchtime stroll.

Power walking

Done correctly, regular power walking is good for your cardiovascular health, joint health and emotional wellbeing.

Here's some pointers to achieve a good technique:

  • Always think about keeping good posture with your head up, chin parallel to the ground, ears aligned above your shoulders, core engaged and shoulders down and back.

  • Bend arms at about 90 degrees, move them up and back at the same time as the opposite leg. Arm motions should be gentle, not going across the centre of your body or higher than your shoulder.

  • Aim for short brisk strides. Taking more steps per minute can have a positive impact on your insulin level, body mass index and waist circumference.

  • Step from heel to toe.

Walk & Tone session

If you want to step it up further, try adding in some extra circuit style exercises as you go.

What you need:

  • Phone or timer (essential)

  • Music (optional)

  • Friends (preferable)

  • Trainers and activewear (essential)

  • Water (essential)

  • High vis clothing (essential if near traffic)

Plan for a 60 minute walk and complete the following:

  1. 5 minute warm up*

  2. Complete circuit

  3. Power walk for 12 mins

  4. Complete circuit

  5. Power walk for 12 mins

  6. Complete circuit

  7. Power walk for 12 mins

  8. Complete circuit

  9. 5 minute stretch & cool down*

*Check out our on demand section for inspiration if you need it.


Set timer for 20 seconds, with 10 second rest in between each one.

  1. Boxing (literally punch the air!)

  2. Press ups (knees down if needed)

  3. Squat (feet hip width apart)

  4. Lunge (you should still see your toes)

  5. Flutter kicks (lying or seated)

  6. Standing side crunches (knee up to elbow)

Short of time?

Just reduce the rounds and get as much in as you can with the time you have available.

What to add more intensity?

Plan your walk where there are hills and/or steps to climb as part of your power walk (but be careful to shorten your stride and slow your pace on the downhill if it's steep!).

Add a couple more rounds to your circuits; throw in some burpees and an extra round of squats, this time with your feet wide apart (make sure you knees don't go over your toes).


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