Women's Fitness Walking Routine 

Set 1: Level 2 Walk (Warm-up)

It's your warm-up, so engage the muscles and raise your heart rate. Consider it preparation for the workout. A five-minute walk at a leisurely pace should work. Three sets of 10 bodyweight squats and 10 dumbbell overhead shoulder presses follow.

Set 2: Level 3 Walk

Time to accelerate. At Level 3, you're walking briskly and may converse, but you focus on your breath. Keep this for 7 minutes. Your pulse rate should be higher now, preparing your body for the next step.

Set 3: Level 4 Walk

At Level 4, you should try to walk as fast as you can without stopping to jog. It will take you seven more minutes to do this. You should feel a little short of breath, which is a good sign that you're working hard.

Set 4: Level 3 Walk

Turn it down to Level 3 for seven minutes. This is your body's "reset" You're moving fast but letting your heart rate rest. Be careful not to relax. Do 20 dumbbell thrusters, which involve a squat into a shoulder press.

Set 5: Level 4 Walk

Return to Level 4. Seven more minutes of fast walking. The home stretch is here, and your body is engaged. If you're not challenged, press harder. Do three sets of 10 reverse alternate lunges each leg and 10 pushups at Home Base.

Set 6: Level 3 Walk

Seven-minute Level 3 final round. You should be sweating and high on endorphins. Make the most of your last "reset" before cooling down. Three sets of five single-leg RDLs per leg, then 10 upright rows with dumbbells or kettlebells for extra challenge.

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