Briskly Walking – Video Exercise Guide & Tips

Briskly Walking - Video Exercise Guide & Tips

Looking to get fit and stay active? Brisk walking is the perfect exercise for you!

Watch This Exercise Video

In this video exercise guide, we'll show you the benefits of brisk walking, proper form and technique, how to increase intensity, and even how to incorporate strength training.

Stay motivated with our helpful tips and learn important safety precautions.

Get ready to take control of your fitness journey and start briskly walking towards a healthier you!

Key Takeaways

  • Brisk walking is an effective way to lose weight and burn calories.
  • It improves cardiovascular health and lowers the risk of heart disease, stroke, and high blood pressure.
  • Brisk walking reduces stress, anxiety, and improves mood.
  • Incorporating strength training exercises can maximize calorie burn, improve muscle strength, and enhance overall fitness.

The Benefits of Brisk Walking

By engaging in brisk walking, you can experience a multitude of benefits for your physical and mental well-being.

One of the most notable benefits is weight loss. Brisk walking is a great way to burn calories and shed unwanted pounds. It increases your heart rate and helps to improve your metabolism, leading to increased fat burning.

Additionally, brisk walking is an excellent cardiovascular exercise. It gets your heart pumping and improves the health of your cardiovascular system. Regular brisk walking can lower your risk of heart disease, stroke, and high blood pressure. It also helps to strengthen your heart and improve circulation throughout your body.

Not only does brisk walking have physical benefits, but it also has mental benefits. It can help to reduce stress and anxiety, improve your mood, and boost your overall mental well-being.

The combination of physical and mental benefits makes brisk walking a truly holistic exercise. With all these benefits, it's no wonder that brisk walking is a popular choice for those looking to improve their health and well-being.

Now let's move on to the next section and discuss proper form and technique for brisk walking.

Proper Form and Technique

To maintain proper form and technique while briskly walking, follow these guidelines.

First, focus on improving your posture. Keep your head up, looking forward, and avoid slouching or hunching your shoulders. Engage your core by pulling your belly button in towards your spine, which will help stabilize your body and prevent unnecessary strain on your lower back. Additionally, swing your arms naturally, with your elbows bent at a 90-degree angle. This won't only help to maintain balance but also increase your speed.

When it comes to increasing your speed, take shorter and quicker strides. This will allow you to cover more ground in less time and maintain a brisk pace. Avoid overstriding, as it can lead to muscle strain and reduce your overall efficiency. Land on your heels and roll through your foot, pushing off with your toes to propel yourself forward. Maintain a steady rhythm and focus on breathing deeply and evenly.

How to Increase Intensity

To increase the intensity of your brisk walking workout, incorporate interval training into your routine. Interval training involves alternating between periods of high intensity and periods of lower intensity or rest. By adding intervals to your brisk walking, you can challenge your cardiovascular system and burn more calories. Here are some tips to help you increase the intensity of your brisk walking workout:

  • Increase your speed: Push yourself to walk faster during the high-intensity intervals. This will raise your heart rate and make your workout more challenging.
  • Shorten your rest periods: Instead of taking long breaks between intervals, reduce the time you spend resting. This will keep your heart rate elevated and maintain the intensity of your workout.
  • Incorporate inclines: Find a route or use a treadmill that has inclines. Walking uphill will engage more muscles and increase the intensity of your workout.
  • Use interval training apps or timers: Utilize technology to help you time your intervals. Interval training apps or timers can be set to signal when it's time to switch between high and low intensity.
  • Progress gradually: Start with shorter intervals and gradually increase the duration and intensity of your high-intensity intervals as your fitness levels improve.

Incorporating interval training into your brisk walking routine is an effective way to increase the intensity of your workout and achieve better results. Remember to listen to your body and adjust the intensity as needed to avoid overexertion.

Keep challenging yourself, and you'll continue to see progress in your fitness journey.

Incorporating Strength Training

To further enhance the intensity of your brisk walking workout, you can incorporate strength training exercises into your routine. Adding resistance bands or incorporating weightlifting techniques can help to build muscle strength and increase overall fitness. Resistance bands are a versatile and portable tool that can be used to target different muscle groups. You can perform exercises such as bicep curls, shoulder presses, and squats using resistance bands. These exercises help to improve muscle tone and enhance the effectiveness of your brisk walking routine.

Weightlifting techniques, on the other hand, involve using dumbbells or barbells to engage your muscles in a different way. You can incorporate exercises like chest presses, lunges, and deadlifts to strengthen your upper and lower body. These exercises not only improve muscle strength but also help to increase bone density and improve overall posture.

By adding strength training exercises to your brisk walking routine, you can maximize the benefits of your workout and achieve better results. Strength training helps to increase calorie burn, improve cardiovascular health, and enhance overall strength and endurance.

Now that you know how to incorporate strength training into your routine, let's explore some tips for staying motivated to continue your exercise journey.

Tips for Staying Motivated

To stay motivated with your brisk walking routine, it's important to set achievable goals that you can work towards. Whether it's increasing your distance or improving your speed, having specific targets will give you something to strive for.

Additionally, finding an accountability partner can help keep you on track and provide support and encouragement along the way.

Finally, remember to reward yourself for small victories, such as reaching a milestone or sticking to your walking routine consistently.

These tips will help you stay motivated and continue progressing towards your fitness goals.

Setting Achievable Goals

Stay motivated by setting achievable goals for yourself. Goal setting is an important aspect of any fitness journey as it helps you stay focused and gives you something to work towards. Here are some tips for setting achievable goals and tracking your progress:

  • Start small: Begin with realistic and attainable goals that are challenging but not overwhelming.
  • Be specific: Clearly define what you want to achieve and set a timeline for reaching your goal.
  • Break it down: Break your larger goals into smaller, more manageable milestones to keep yourself motivated.
  • Track your progress: Use a fitness tracker or journal to record your workouts, measurements, and any other relevant information.
  • Celebrate milestones: Acknowledge and celebrate your achievements along the way to stay motivated and inspired.

By setting achievable goals and tracking your progress, you can stay motivated and focused on your fitness journey.

Now, let's explore the next step in finding accountability partners.

Finding Accountability Partners

Staying motivated becomes easier when you enlist an accountability partner. Finding partners who are equally committed to achieving their fitness goals can provide the support and encouragement you need to stay on track. Your accountability partner can help hold you accountable for your actions and keep you motivated when you feel like giving up. They can also provide a fresh perspective, offer advice, and celebrate your successes with you.

To find an accountability partner, consider reaching out to friends, family members, or coworkers who share similar fitness goals. You can also join online fitness communities or attend group exercise classes where you can connect with like-minded individuals. By finding a reliable accountability partner, you can stay committed and increase your chances of success in your fitness journey.

Now, let's discuss how rewarding small victories can further boost your motivation.

Rewarding Small Victories

Finding an accountability partner who shares similar fitness goals can provide support, encouragement, and motivation. They can also celebrate your small victories.

Here are some tips for rewarding yourself and staying motivated on your fitness journey:

  • Treat yourself to a massage or spa day after reaching a milestone in your fitness routine.
  • Buy yourself a new workout outfit or pair of shoes as a reward for consistently sticking to your exercise plan.
  • Take a day off from your workout routine and indulge in your favorite hobby or activity.
  • Create a progress chart or journal to track your achievements and celebrate each milestone along the way.
  • Share your progress on social media and let your friends and family shower you with praise and encouragement.

Celebrating progress and building confidence through small victories can help you stay motivated and committed to your fitness goals. Remember to take the time to reward yourself and acknowledge the hard work you're putting in.

Safety Precautions and Tips

To ensure your safety while briskly walking, prioritize wearing comfortable and supportive footwear. Safety measures are crucial to prevent injuries during your exercise routine. Before you start your brisk walk, it's important to warm up your body to prepare it for the physical activity. Engaging in warm-up exercises such as stretching or light jogging helps increase your heart rate and loosens your muscles, reducing the risk of strains or sprains.

In addition to wearing appropriate shoes and warming up, there are other safety precautions you should follow. First, choose well-lit and safe walking routes, especially if you plan to walk during early morning or late evening hours. It's also a good idea to let someone know your walking route and estimated return time, especially if you're walking alone. Stay aware of your surroundings and be cautious of traffic or uneven surfaces.

Maintaining proper form while briskly walking is important to prevent injury. Keep your head up, shoulders relaxed, and arms swinging naturally at your sides. Focus on taking shorter strides and landing on your heel, rolling through your foot, and pushing off with your toes.

Frequently Asked Questions

Can Brisk Walking Help With Weight Loss?

Brisk walking can definitely help with weight loss. When comparing brisk walking to running, both can be effective in burning calories and shedding pounds. However, brisk walking is a low-impact exercise that's easier on the joints, making it a more accessible option for many people.

Additionally, brisk walking offers numerous benefits for overall fitness, such as improved cardiovascular health, increased muscle strength, and enhanced mood.

To get the most out of brisk walking, it's important to know the recommended time and frequency.

The recommended pace for brisk walking is around 3 to 4 miles per hour, or a pace that gets your heart rate up and makes you slightly breathless.

As for frequency, aim for at least 150 minutes of brisk walking per week, spread out over several days.

This will help you reap the benefits of brisk walking, such as improved cardiovascular health and weight management.

Can Brisk Walking Help Improve Cardiovascular Health?

Brisk walking is an effective way to improve your cardiovascular health. It has numerous benefits for your heart and overall well-being.

Regular brisk walking helps strengthen your heart, increase blood flow, and lower your risk of heart disease. It's important to prioritize cardiovascular health as it plays a crucial role in maintaining a healthy lifestyle.

Incorporating brisk walking into your routine is a simple and accessible way to improve your heart health and overall fitness.

Is It Necessary to Warm up Before Starting Brisk Walking?

Before starting brisk walking, it's necessary to warm up to prepare your body for the exercise. Stretching before brisk walking can provide several benefits, such as increasing flexibility, improving range of motion, and reducing the risk of injury.

To properly warm up before brisk walking, you can start with some light aerobic exercises like jogging in place or jumping jacks. This will help increase your heart rate and warm up your muscles before you begin your brisk walk.

Are There Any Specific Shoes or Equipment Needed for Brisk Walking?

When it comes to brisk walking, it's important to have the right equipment. Specifically, you'll want to invest in a good pair of walking shoes that provide proper support and cushioning for your feet. Look for shoes that are specifically designed for walking and have features like arch support and shock absorption.

Using walking poles can be beneficial as well. They help to increase stability and engage your upper body muscles.


In conclusion, brisk walking is a highly beneficial exercise that can improve cardiovascular health, increase endurance, and help with weight management. By maintaining proper form and technique, individuals can maximize the benefits of this exercise.

Increasing intensity through speed or incorporating strength training exercises can further enhance the workout. Staying motivated can be achieved by setting goals, varying routes, and finding a walking buddy.

Lastly, it's important to prioritize safety by wearing appropriate footwear, staying hydrated, and being aware of surroundings.

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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