It can be hard to fit cardio, strength training and stretching into a week of workouts, let alone a single session. But together, the three burn calories, build muscle and prevent injury — and all you need is 30 minutes (really!).
That's the goal behind this quick, equipment-free walking and yoga workout from Tatiana Lampa, a certified personal trainer and creator of the Training with T app. Try it outside or on a treadmill to shake up your usual walking routine.
Video of the Day
Video of the Day
Tip
If you're walking outside, pause on flat ground to perform each yoga flow.
5-Minute Walk
- 0:00 to 1:00 minute: Walk at a comfortable pace.
- 2:00 to 4:00 minutes: Walk briskly.
- 4:00 to 5:00 minutes: Walk comfortably.
Tip
One way to measure your pace without knowing your exact speed is to notice your breathing. Your heart rate will increase, but it should still be easy to maintain a conversation, Lampa says.
Flow 1
Standing Mountain Pose to Forward Fold
- Step your feet about hip-distance apart. Press down into your feet and, on an inhale, bring your arms over your head, keeping the shoulders relaxed.
- On your exhale, pull the bellybutton toward the spine to engage the core. Bend the knees and fold the chest over the legs into a forward fold.
- On your next inhale, bring the back and chest up, back flat. Look down at your feet and press the hands into the shins for a halfway lift.
- Exhale and bend back into a forward fold.
- On the next inhale, slightly bend the knees and return to standing, keeping the core engaged at all times. This is one rep.
5-Minute Walk
- 0:00 to 1:00 minute: Walk at a comfortable pace.
- 1:00 to 3:00 minutes: Walk a little bit slower than a comfortable pace.
- 3:00 to 4:00 minutes: Walk briskly.
- 4:00 to 5:00 minutes: Walk comfortably.
Flow 2
Chair Flow
- Plant your feet about hip-distance apart. Take a big breath in while you raise your arms over your head.
- As you exhale, keep your arms high, pull your belly in and sit your hips back, like you are about to sit down on a chair.
- Sit as low as you possibly can, squeezing your glutes to keep you steady.
- Take one more breath in, and pull your arms back so your hands are aligned with your hips. Squeeze them in toward each other.
- On your exhale, fold your chest over your legs into a forward fold. Relax the head, neck and shoulders here to stretch the entire spine.
- On your next inhale, bend the knees slightly and return to standing. This is one rep.
5-Minute Walk
- 0:00 to 1:00 minute: Walk at a comfortable pace.
- 1:00 to 3:00 minutes: Walk a little bit slower than a comfortable pace.
- 3:00 to 4:00 minutes: Walk briskly.
- 4:00 to 5:00 minutes: Walk comfortably.
Tip
If you’re completing this workout on a treadmill, steadily increase the incline by 0.5 or 1 each minute for the first three, then decrease it by 1 for the last two minutes. If you’re outside, walking on a hill is a great alternative.
Flow 3
Wide-Leg Forward Fold and Side Squat
- Stand with your feet wider than hip-distance apart.
- Inhale and bring your arms over your head. On the exhale, pull the belly in and fold over, letting the hands come to the ground or to your shins.
- On your next inhale, bend the right knee, squeeze the right glute and bring your chest up for a side squat on one side.
- Exhale and come back to center, pressing into the right foot and keeping the chest high.
- Inhale to the left.
- Exhale to center and fold the chest over the legs once again. This is one rep.
Tip
Actively pull your kneecaps up; this strengthens the quads and allows you to deepen your forward fold.
5-Minute Walk
- 0:00 to 1:00 minute: Walk at a comfortable pace.
- 1:00 to 3:00 minutes: Walk a little bit slower than a comfortable pace.
- 3:00 to 4:00 minutes:: Walk briskly.
- 4:00 to 5:00 minutes: Walk comfortably.
Tip
“Challenge your speed,” Lampa says. “Aim for a power walk and use your arms. Your arms should be naturally swinging, which gets your obliques working with you as well.”
Flow 4
Warrior III to Tree
- Start standing on one leg. Feel all four corners of the foot pressing into the ground. Inhale and engage the core.
- Lift the other leg behind you, flexing the toes toward the ground and bringing the chest parallel to the ground. Reach out your arms to further challenge your balance.
- Exhale and stand back up, bringing the outstretched leg toward the standing shin and resting it there or on the ground for tree pose. This is one rep.
- Complete all your reps on one leg, then repeat on the other side.
3-Minute Walk
- 0:00 to 3:00 minutes: Walk comfortably.
Related Reading