Briskly Walking (female) – Video Exercise Guide & Tips

Briskly Walking (female) - Video Exercise Guide & Tips

Are you ready to take your exercise routine to the next level?

Watch This Exercise Video

In this video exercise guide, we'll show you how briskly walking can benefit your overall health and fitness, specifically tailored for females.

Discover the proper form and technique, essential warm-up and cool-down exercises, and how to incorporate interval training into your routine.

Plus, we'll share tips to help you set and achieve your brisk walking goals, stay motivated, and overcome common challenges.

Let's get moving and start your journey to a healthier you!

Key Takeaways

  • Brisk walking improves cardiovascular health.
  • Setting clear goals helps in staying motivated and determined.
  • Walking with buddies or joining a walking group increases motivation and accountability.
  • Mixing up your routine by varying walking routes and incorporating other activities keeps walks engaging and interesting.

Benefits of Brisk Walking for Females

Discover the numerous benefits you can experience by briskly walking as a female. Brisk walking is a simple yet effective form of exercise that can lead to significant improvements in both weight loss and mental health.

When it comes to weight loss, brisk walking can help you burn calories and shed those extra pounds. It's a low-impact exercise that's gentle on your joints, making it a suitable option for women of all fitness levels. By incorporating brisk walking into your routine, you can create a calorie deficit and achieve your weight loss goals.

In addition to weight loss, brisk walking has numerous benefits for your mental health. Engaging in regular physical activity, such as brisk walking, can boost your mood, reduce symptoms of depression and anxiety, and improve overall mental well-being. Walking outdoors in nature can have a calming effect on the mind, helping to reduce stress and increase feelings of relaxation. It can also provide an opportunity for solitude and self-reflection, allowing you to clear your mind and find inner peace.

Proper Form and Technique for Brisk Walking

Ensure proper form and technique when brisk walking to maximize the benefits of this exercise. Proper form is essential to prevent injuries and ensure that you're getting the most out of your workout.

To maintain proper form, keep your head up and eyes forward, engaging your core muscles to support your posture. Swing your arms naturally, bending them at a 90-degree angle and allowing them to move in sync with your stride.

Land on your heels first, rolling through your foot and pushing off with your toes. This will help you maintain a smooth and efficient stride. Remember to breathe deeply and rhythmically, inhaling through your nose and exhaling through your mouth.

By focusing on your form while brisk walking, you won't only reduce the risk of injury but also increase the benefits of this exercise. Walking with proper form helps to improve cardiovascular fitness, strengthen the muscles in your lower body, and burn calories.

Essential Warm-up and Cool-down Exercises

To properly prepare your body for brisk walking and aid in recovery, incorporate essential warm-up and cool-down exercises into your routine. These exercises are crucial for preventing injuries and increasing flexibility.

Before starting your brisk walk, it's important to warm up your muscles to prepare them for the physical activity. Begin with some light cardiovascular exercises such as jogging in place or jumping jacks. This will increase your heart rate and circulation, and warm up your muscles.

After your brisk walk, it's equally important to cool down and stretch your muscles. Cooling down allows your body to gradually return to its resting state and helps prevent muscle soreness. Take a few minutes to walk at a slower pace or perform some gentle stretching exercises. Focus on stretching your calves, quadriceps, hamstrings, and hip flexors.

Stretching not only helps to improve flexibility, but it also prevents muscle imbalances and reduces the risk of injuries. Make sure to hold each stretch for about 30 seconds without bouncing or jerking. Remember to breathe deeply and relax into each stretch.

Incorporating Interval Training Into Your Brisk Walking Routine

Boost your brisk walking routine by incorporating interval training. Interval training involves alternating between periods of high-intensity exercise and periods of rest or lower intensity. This type of training not only adds variety to your workout but also provides numerous benefits.

  1. Interval training benefits:
  • Increased calorie burn: By pushing your body to work harder during the high-intensity intervals, you can maximize your calorie burn and promote weight loss.
  • Improved cardiovascular fitness: The intense bursts of exercise challenge your heart and lungs, helping to strengthen them and improve overall cardiovascular health.
  • Enhanced endurance: Regular interval training can improve your stamina and endurance, allowing you to walk longer distances without feeling fatigued.
  1. Interval training techniques:
  • High-intensity intervals: During these periods, increase your walking speed or incorporate short bursts of jogging or running.
  • Active recovery: Instead of completely resting during the low-intensity intervals, maintain a brisk walking pace to keep your heart rate elevated.
  • Varied intervals: Mix up the duration and intensity of your intervals to keep your body guessing and prevent boredom.

Incorporating interval training into your brisk walking routine can take your workout to the next level. Not only will you see improvements in your fitness levels, but you'll also enjoy the added challenge and excitement that interval training brings.

Tips for Setting and Achieving Your Brisk Walking Goals

To achieve your brisk walking goals, start by setting realistic targets and creating a plan. Setting goals is an essential step in any fitness journey, as it gives you something to work towards and helps you stay motivated. When setting your goals, make sure they're specific, measurable, attainable, relevant, and time-bound (SMART).

For example, instead of saying 'I want to walk more,' set a goal like 'I will walk for 30 minutes every day for the next month.' This goal is specific, measurable, attainable, relevant, and time-bound.

Once you have set your goals, it's time to create a plan to achieve them. Break your goal down into smaller, more manageable steps. For instance, if your goal is to walk for 30 minutes every day, you could start by walking for 10 minutes three times a week and gradually increase the duration and frequency. Find ways to incorporate walking into your daily routine, such as taking the stairs instead of the elevator or walking to nearby places instead of driving.

Remember to track your progress and celebrate your achievements along the way. Keep a record of your walks, noting the distance, time, and any improvements you notice. Having a clear record of your progress won't only keep you motivated but also help you identify any areas where you can make adjustments.

With determination and consistency, you can achieve your brisk walking goals and enjoy the numerous health benefits that come with it.

Staying Motivated and Overcoming Common Challenges in Brisk Walking

While it can be challenging to stay motivated and overcome common obstacles, you can maintain your enthusiasm for brisk walking by implementing strategies that keep you engaged and focused on your fitness goals. Here are three effective ways to stay motivated and overcome challenges in your brisk walking routine:

  1. Set clear goals:

Establish specific goals for your brisk walking sessions, such as increasing your speed or distance. Having clear objectives will help you stay focused and give you a sense of accomplishment when you achieve them.

  1. Find walking buddies:

Walking with a friend or joining a walking group can make your brisk walking sessions more enjoyable and help you stay motivated. Having someone to talk to or compete with can provide additional motivation and accountability.

  1. Mix up your routine:

To avoid boredom and keep your motivation high, vary your walking routes and try different brisk walking techniques. You can also incorporate other activities, such as listening to music or podcasts, to make your walks more engaging.

By staying focused on your goals, finding walking buddies, and mixing up your routine, you can overcome common challenges and maintain your enthusiasm for brisk walking.

Frequently Asked Questions

What Are the Best Types of Shoes to Wear for Brisk Walking?

When it comes to brisk walking, choosing the right shoes is essential. Running shoes and walking shoes are both great options for this activity. They provide the necessary support and cushioning to keep your feet comfortable and protected.

Running shoes are designed for more intense activities, while walking shoes are specifically made for walking. Consider factors like arch support, cushioning, and fit when selecting your shoes.

How Often Should I Incorporate Strength Training Exercises Into My Brisk Walking Routine?

You may be wondering how often you should incorporate strength training exercises into your brisk walking routine.

Strength training frequency depends on your goals, but a general recommendation is to aim for at least two days a week.

Strength training offers numerous benefits, such as increasing muscle strength and endurance, improving bone density, and boosting metabolism.

Can Brisk Walking Help in Weight Loss?

Brisk walking is a great way to aid in weight loss. It can be just as effective as running for shedding those pounds. Plus, brisk walking offers numerous benefits for your overall health.

It helps to increase your heart rate, boost your metabolism, and burn calories. Not to mention, it's low-impact and easier on your joints compared to running.

What Are Some Common Mistakes to Avoid While Brisk Walking?

When it comes to brisk walking, there are some common mistakes you should avoid. One isn't maintaining proper posture, which can lead to strain on your back and neck.

Another mistake isn't warming up before starting your walk, which can increase the risk of injury.

Lastly, don't forget to wear the right shoes to provide proper support and cushioning for your feet.

Is It Necessary to Track My Steps or Distance While Brisk Walking?

Tracking your steps or distance while brisk walking isn't necessary, but it can be beneficial for monitoring your progress.

By keeping track of your steps or distance, you can set goals and challenge yourself to improve over time.

Additionally, tracking your progress can provide motivation and a sense of accomplishment as you see yourself getting fitter and reaching your fitness goals.


In conclusion, brisk walking is a fantastic exercise option for females looking to improve their overall fitness and well-being. By following proper form and technique, incorporating warm-up and cool-down exercises, and adding interval training to your routine, you can maximize the benefits of brisk walking.

Setting achievable goals and staying motivated will help you stay on track and overcome any challenges that may arise. So lace up your shoes, hit the pavement, and start enjoying the many advantages of brisk walking today!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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