30-Minute Walking Workouts That Burn More Calories Than A Yoga Class

               
By Brook Benten, Prevention
            

Rooted in Hindu philosophy, yoga seeks to join the mind, body, and spirit. But many classes these days make the practice more about the workout than the mental health benefits. If burning calories is what you're really after, why not save that money you'd spend at a studio and try going for a walk, instead? (If you love going to the studio, do these 12 things to get the most out of your yoga class.)

[post_ads]Whether you need a break from your mat or just prefer changing scenery, these three walking working will burn just as many calories as your go-to hatha yoga classes—and offer a different peace of mind. (Keep those walking shoes on and lose 6x more weight with the effective walking plan in Prevention's new Walk Your Way to Better Health!) 

         

                     

Workout #1: Cadence Walking

 

The inspiration: All about proper alignment of the body, Iyengar yoga incorporates props such as chairs, pillows, blankets, and belts to accommodate people of all needs. The practice works traditional poses into fluid sequences. A walking workout that may feel similar to this style is cadence walking.

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How to do it: Set a metronome to 134 beats-per-minute, or download fitness music at approximately this beat—you can find songs by BPM at powermusic.com, search streaming services like Pandora or Spotify for BPM-specific playlists, or try this list of the top 10 energy-boosting songs to power your walking workout. 

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Walk for two minutes, taking a step on every downbeat. After those two minutes, perform one minute of squats to the beat. Repeat 10 total rounds of walking and squats for a 30-minute workout. Embrace your surrounding environment, and try to clear your head. You may choose to use a walking stick.

                

                

Workout #2: Treadmill Incline Walking

 

The inspiration: Ashtanga yoga is a fast-paced, athletic style that serves as the foundation for many power yoga classes. Try a treadmill incline workout to give your body a similar challenge while walking. (If you're suffering from knee pain, try working these 7 gentle yoga poses into your routine.)

How to do it: Expect this workout to get progressively harder. Find a treadmill to use that elevates from 0-15% grade. Start walking, and spend two minutes on each incline level from 1 to 15 at a speed of 3½ to 4 miles per hour. As your incline increases, so will your heart rate.

             

MORE: Your 10 Biggest Walking Pains, Solved
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Workout #3: Weighted Vest Walking

 

The inspiration: Bikram, or hot yoga, is done in a sauna-style room that's over 100 degrees and at high (40%) humidity. (The heat will make you feel super-flexible, but avoid making this huge mistake if you love hot yoga.) For a walking workout that similarly cranks up your body heat, try on a weighted vest. A study in Medical Science Sports Exercise found that wearing one can rev your metabolism when you're walking at a fast speed.

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How to do it: Wear a 10-pound weighted vest (like this top-rated Hyperwear Hyper Vest PRO, $188, amazon.com), and briskly walk a two-mile course with a time goal of 30 minutes. This pace averages to 4 mph (or 15 minutes per mile). That is quick—especially when you're bearing extra weight—so stay mindful of your speed to meet your goal.