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Good news for the gym haters: walking is a great workout that has a lot of health benefits for the body. It lowers obesity rates, it’s good for your heart, and it helps fight depression. Walking is gentle enough for people of all body types, so a person of any fitness level can enjoy it while shaping their body, especially their buttocks and legs. Combined together with a couple of simple exercises, it brings results in no time.

We decided to share with you our favorite simple, yet very effective types of walks, that will work wonders on anyone’s body.

1. Power endurance walk

Power endurance is great for sculpting your legs and butt area. While practicing it, you will need to keep an intense pace for a long period of time, without any change of speed. Before doing this, you need to find out what speed you can maintain during your power endurance walk " for most people it is 3-4 miles per hour (4.8-6.4 km per hour).

Your walk should feel like you are about to jog, but it’s still a fast walk. As soon as you find your suitable speed, walk for 60 minutes in the nearest park and try to cover 3-4 miles.

2. Fartlek power walk

Fartlek means “speed play” in Swedish, it is continuous training with interval training. It’s great for the beginners since it mixes walking and jogging. Here’s how to perform it:

Start by warming up your body by slowly jogging for 5-10 minutes.
Then start to speed up for 0.9"1.6 miles (1.5"2.5 km).
Now it’s time for recovery " fast walk for 5 minutes.
Repeat these steps for about 25 minutes (5 sets in total).

Important: Try to make your running sessions as challenging as possible. It should make you breathe heavily.

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