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Walking Workout: Tone Your Arms As You Walk

This quick and effective routine pairs arm toning exercises with your regular walking workout, so you firm your upper body while you walk off the weight.

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Sarah Kehoe
Sarah Kehoe
Chest press
Sarah Kehoe
Sarah Kehoe
Sarah Kehoe
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30-Minute Upper-Body Blitz

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back and toned arms without them. "Just making fists with your hands for these moves signals the arm muscles to contract and adds a little extra burn," says walking pro Tina Vindum.

The Routine
Warm up by doing three big, slow arm circles in each direction to prime your shoulder joints. Walk for 5 minutes, then do the first exercise here, matching the pace of the arm movements to your footfalls -- no stopping! Repeat until you've done all four moves; finish with 5 minutes of walking.

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Upright Row

Targets: Shoulders, upper back, and abs

  • Make a fist with each hand and start with hands near hips, palms facing you.
  • Bring both fists up to armpits, skimming torso with knuckles and keeping elbows bent out to sides higher than hands throughout movement.
  • Squeeze shoulder blades and upper-back muscles together to draw elbows back, raising fists to shoulder height.
  • Lower hands to start.
  • Do 25 reps.

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Chest Press

Targets: Chest, biceps, and abs

  • Make a fist with each hand, arms straight down by sides, palms forward. (Beginners can keep hands open.)
  • Keeping shoulders down and back, contract abs and lift both arms straight in front of you, palms up, to press pinkies together at shoulder height.
  • Squeeze chest, then lower arms to start.
  • Do 25 reps.

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Lateral Press

Targets: Shoulders and triceps

  • Make a fist with each hand and raise elbows out to sides at shoulder height, fists at armpits, palms facing in.
  • Keeping elbows fixed at shoulder height (as if you have a broomstick over shoulders), slowly swing fists down until they're perpendicular to ground and then out, ending with arms extended straight out to sides, palms facing behind you.
  • Bend elbows to return to start.
  • Do 25 reps.

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One-Arm Reverse Flye

Target: Shoulders

  • Place left hand on left hip and, making a fist with right hand, rest it on top of left hand, palm facing in. Draw shoulders down and back.
  • With right elbow slightly bent, lift right arm on a diagonal to right and up, ending with right hand slightly higher than right shoulder, palm forward.
  • Lower right arm to return to start.
  • Do 25 reps. Switch arms, repeat.

Originally published in FITNESS magazine, April 2009.

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surfburkes wrote:

tried these moves for my school's military ball (I was wearing a strapless), I'm a competitive swimmer, so my arms already have muscle, but these moves definitely picked up the remaining flab! thanks so much!

4/8/2013 02:39:34 PM Report Abuse
twinklepoornima wrote:

I dont think this works without weights...sorry!

12/13/2011 11:24:29 PM Report Abuse
maryam_95 wrote:

i don't get this, can someone please explain a bit more thoroughly ? Are you supposed to feel a burn or something? thank you.

9/9/2011 10:40:49 AM Report Abuse
maryam_95 wrote:

i dont get it :/

9/9/2011 10:39:39 AM Report Abuse
ladeleon wrote:

Would love to see the moves incorporated in a walking video.

3/28/2011 05:11:23 PM Report Abuse
mercie_diaz wrote:

Wow! This really works :-D

2/2/2010 04:05:52 PM Report Abuse

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FITNESS Magazine, April 2009
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