Walking in place for weight loss at home

Walking in place for effective weight loss at home: how much should you walk a day to lose weight.

The most accessible ways to lose weight are walking and running. Those who love to walk and do it every day can boast of good health and a slender, toned body. All the imperfections of our body in the form of flat buttocks, the appearance of cellulite and flabby muscles in general are precisely the consequences of a sedentary lifestyle that can be easily eliminated by returning to natural physical activity. Let's consider how much you need to walk a day in place to lose weight.

What is the benefit of walking in place? Do you need to walk a lot in the morning or can you do it in the evening?

It is very important to mention the fact that walking in place is allowed for absolutely each of us and has virtually no contraindications - this is, of course, the advantage of this activity. The only limitation may be the duration of walking - for those who, due to injuries or illnesses, are prohibited from prolonged stress on their legs.

In combination with proper nutrition, walking in place can help maintain muscle tone (especially in the lower body). This exercise also strengthens the respiratory system and maintains overall health - after all, even minor physical activity is healthier than lying on the couch.

Is it necessary to exercise in the morning? You can practice walking both in the morning and in the evening; basically, the choice of time of day for exercise is determined by the characteristics of the body and your daily routine.

In the process of walking in place, metabolism is normalized due to the release of heat and energy. As many people know, accelerated metabolism is the best assistant for losing weight.

Technique for walking on the spot at home

Walking in place involves moving your hips while lifting your knees as much as your muscle fitness level allows.

1. Take the starting position: feet shoulder-width apart, back straight, shoulders slightly pulled back and down, chest open.
2. Let's start walking with the right leg, raising it with the knee bent at an angle of 90 degrees.
3. Having returned to the starting position, we begin to lift the left leg, bending it at the same angle.
4. We continue walking for the required time.

The most acceptable pace of walking in place for effective fat burning is considered to be at least 40 steps per minute with each leg. On average, you need to walk in place for about 20–25 minutes a day.

As you lift each leg, you should feel your hip muscles working and your abs engaging.

We try to touch the chest with our knee without tilting the body forward - we always remember to have a perfectly straight back while performing the exercise.

Throughout the entire approach, it is very important to monitor your breathing - it should not be confused, we take each breath on the same leg, exhale on the second.

Fast walking in place with weights for weight loss

This option of walking in place is considered more difficult in terms of physical activity. You can resort to it if, during a long daily walk in place without additional weight, you begin to notice that the weight has stopped leaving you, and your body has become accustomed to such a load. If you need to continue the process of losing weight, weights in the form of dumbbells that you can simply pick up, special pads of the required weight that you put on your legs, or any other additional load on your shoulders or back, come to the rescue.

As the muscles get used to the next weight, it can be increased with the help of other weights.

The technique of walking in place with weights anywhere (in the arms, on the shoulders, on the back or on the legs) remains the same, we simply add additional weight. The only thing that may change here is the walking time for the first few days. Most likely, it will be difficult for you at first to maintain the same walking time that you did without weights, so it is recommended to reduce the duration of one approach by 5-10 minutes.

What is more effective - regular walking or standing still?

If you compare the calorie expenditure when walking in place and walking normally, I won’t tell you the exact figure.
But I can say for sure that the calorie expenditure for walking in place is definitely greater than when you simply raise your hand with a fork on which is a fatty (like you) dumpling.

But if compared with regular walking along the street, the costs will be almost identical if the pace is approximately the same.

If you walk, for example, up a hill, the calorie expenditure will be significantly higher. If you walk in place, you are unlikely to be able to go up the hill.

If I had to choose between walking in place and walking on the street, I would rather choose walking on the street. It doesn’t look so strange and you can go out into the world, look at people, show yourself. By the way, sometimes walking can be no less effective than running, and I talked about this here.

What should you eat to lose weight?

Walking in place for weight loss - home fitness for obese women.

If you are overweight, even cry - almost all types of fitness are contraindicated. But you want to lose weight, and you need to! And even if the doctor has given permission to attend active classes, not every plump girl will find the strength in herself and be able to stop being shy in the gym. And the long absence of sports also makes itself felt. You can prepare your body and start losing weight by doing home fitness for obese women. The simplest and virtually no contraindications method is walking in place for weight loss.

How many calories are burned

Let's answer the main question that interests all women who are trying to walk in place to lose weight - how many calories are burned?

On average, you will spend 250-500 kcal during an hour-long workout. The exact amount depends on the intensity of walking - the faster you move, the more energy you will spend. The recommended rhythm for beginners is 70 steps per minute. Continuing athletes should move at a speed of 90-100 steps per minute. For experienced ones, we recommend having time to take 130-150 steps, that is, practically running in place.

So we've figured out how many calories you burn when walking in place, but what if you want to increase your burn? Is there any way to increase the load?

What you need to walk in place for weight loss

If you decide to take your figure and health seriously, then you can buy a pedometer. This important device will help you control the weight loss process and make it easier and more enjoyable. Agree: counting exactly how much you have walked each time and keeping track of the time at the same time is very inconvenient.

You need to start with the easiest thing: on the first day, walk for 5-10 minutes at a pace convenient for you - for example, in the morning as exercise. If you feel good and energetic, repeat in the evening.

Increase this time by 5 minutes daily over the course of a week. Your task is to learn to walk for 35-40 minutes without a break without shortness of breath and fatigue. Only after this can you begin to perform more complex complexes.

How many steps does it take to lose weight?

You need to take 10,000 steps a day for weight loss to occur. This amount can be achieved not only by walking in place for weight loss. You can resort to familiar and simple methods. For example, walk up the stairs at least one flight, walk one stop, take a walk in the evening with a friend. You can simply enjoy movement and communication, and the pedometer will calculate everything for you.

Walking for weight loss

Everyone is interested in whether walking in place is good for losing weight; reviews on the Internet are very mixed. We will answer you immediately and very honestly. Walking in place alone is unlikely to make your figure ideal in a short time. However, it will tone your muscles, prepare them for a higher load, and help you find the strength to go to the park on a treadmill or finally go to the gym.

To lose weight, you need to burn more calories than you consume. Accordingly, it is important to monitor your diet and lead a healthy lifestyle. Try to take at least 10,000 steps a day, and to control your counting, install any fitness app on your smartphone.

Walking in place at home will not allow you to quickly lose weight, but, with due diligence and diligence, it will definitely make you look better. The final result depends on the initial parameters, as well as on the time you spend on classes.

Try to spend every free minute exercising. For example, watching a TV series in the evening can be combined with a workout.

Walking at home: advantages and features

But before we move on to reviewing the most effective videos of walking at home, let's figure it out: why is walking necessary at all and what are its benefits?

Who is suitable for walking at home:

• People with significant excess weight who have restrictions on the types of loads.
• For beginners in sports who are just starting to master home workouts.
• For those who have joint problems or varicose veins.
• For those recovering from injuries.
• And also for those who are looking for simple workouts at home.

What are the benefits of walking at home?

1. Walking at home is a good cardio workout that will help you burn excess fat and lose weight.

2. Walking improves heart function, increases blood circulation and stabilizes blood pressure.

3. The risk of diabetes is reduced, which is especially important for overweight people who are susceptible to this disease.

4. Bones and muscles are strengthened, and joints are developed.

5. General well-being improves, a feeling of energy and vigor appears, and the immune system is strengthened.

6. Walking at home reduces stress and reduces the risk of depression.

Tips for walking at home:

• Walk in comfortable shoes, preferably sneakers.

• Wear light, comfortable clothing that does not restrict movement.

• Keep a bottle of water handy and try to drink throughout the session, taking a few sips every 10 minutes.

• If possible, use a heart rate monitor to monitor your heart rate and calories burned.

• Start exercising for 10 minutes 3 times a week. Gradually increase your sessions to 30-45 minutes.

• Try to train 3-5 times a week, depending on your time availability and goals.

• You can combine walking at home with watching your favorite TV series, this will make it easier to complete the workout from start to finish.

• You can make the workout more challenging by using light leg weights (not recommended for weak joints).

Home walking for weight loss: 21 day plan and video training

Therefore, to lose weight you need to take more steps. For example, a 30-year-old woman taking 7 thousand steps and eating a moderate diet will keep her weight stable. If she walks 10 thousand steps and eats moderately, she will lose weight, but at the same time, if she eats excessively, her weight will be stable or will increase.

Look at the table of the dependence of walking speed on the number of calories burned and a person’s weight.

Motivation for walking

It can be difficult to force yourself to workout and lose weight, especially at home.
Either you need to wash the stove, or you need to check your Instagram feed, or you’re just very tired and want to lie down. There's no place here without motivation. To get started, follow a simple action: undress to your underwear and go to the mirror. Do you like your body? Now write today's date on a piece of paper, take it in your hand and take a photo of yourself. Also write down all the parameters: weight, waist, hips, chest. After a month, repeat the procedure. Sometimes it seems to us that there is no weight loss at all, especially if there are not many extra pounds, but comparing the before and after photos you will notice the difference. And the difference in centimeters and kilograms will give an incentive to exercise further and perhaps tell you that it’s time to increase the load.

Walking 10,000 steps a day is not at all necessary at once. Of course, a long workout of 30-45 minutes will be more effective, but if it is not possible now, start small. For example, once I gave birth to my second child, I couldn’t find time to exercise at all, so I did a little trick - every time I put food in the microwave, I walked in place while the food was warming up. So, having lost 10 kg after giving birth in just 3 months, I returned to my pre-pregnancy weight, and after that I started doing workouts.

Therefore, I can say with confidence that you don’t have to walk for a long time if you don’t have time for it. It is enough to do this regularly, albeit in small portions; it is important to accustom yourself to move. Use a timer, or walk while the water in the pan boils or you wait for the computer to boot. Step into any waiting situation. And soon full-fledged workouts will not seem exhausting, you will get used to the movement and will move without making any effort.

Also, for motivation, I suggest you look at a photo of a girl who managed to lose weight by walking.

21 Day Walking Plan

At home, it is very difficult to track how many kilometers you walk, so it is recommended to count your steps. To estimate the number of steps taken per day, use a pedometer or fitness bracelet.

Before starting your workout, assess your level of preparation. If you lead a sedentary lifestyle and your excess weight is more than 10-15 kg, then start small, increasing your usual load by 25% every three days. To do this, spend 1-3 days with the fitness bracelet leading your usual lifestyle and multiply the average number of steps by 1.25, this will be the norm in the first three days of training.

This is very important, so you won’t get tired on the first day and quit training. After all, the main thing is the regularity of classes, and not from time to time.

Lesson plan for 21 days with a sedentary lifestyle and an average number of steps per day of 3000.

When you reach the last day, praise yourself and pamper yourself. You are well done! We were able to go from a sedentary lifestyle to an “active” one. Keep walking 11440 steps and you will soon notice the result. Losing weight won't take long to happen. At some point, simple walking will seem too easy to you and it’s time to add exercises, see for example Exercises for losing weight at home.

Video of walking at home

We offer you a selection of walking training videos. They are convenient to perform at home.

Walking training for people over 50 years old