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Green Exercise: Add Lunges to Your Walks

Green exercise is all about working your body without using electricity to get you going. Walking is a cheap and simple way to burn calories and you can do it anywhere, but it can be a little boring. So I add walking lunges to my walks to not only stretch the muscles in my lower body and increase flexibility in my hip flexors, but lunges also strengthen my quads and booty.

  • Begin by walking for ten minutes.
  • Then stand with your feet together. As you inhale, take a huge step forward with your right foot. Exhale, and bend your right knee and lower your left knee into a lunge position with your left heel lifted. You can lower your left knee as far down as you want until you feel a good stretch in the front of your left hip. Then inhale as you step your left foot forward to meet your right foot. Then exhale to prepare for the next lunge.
  • Now inhale, and step forward with your left foot. Exhale, bend the left knee and lower your right knee into a lunge. Inhale, and step your right foot forward to meet your left. Then exhale to prepare for the next lunge.
  • Repeat on both sides 10 to 20 times, and then go back to regular walking for 10 minutes. Then repeat the walking lunges a second time, and then walk for another 10 minutes.

Fit's Tips: Do these with a walking buddy so you don't feel silly, or walk on a quiet neighborhood street. Or you can use the indoor track at your gym, where people are doing all kinds of crazy fitness moves, so this will seem pretty normal.


Join The Conversation
chatnoir chatnoir 9 years
Oh I love doing these when I walk my dog. I don't care if people stare at me. I do all kinds of lunges and plie's. My dog barks at me when I start doing them because she has to slow down. It's funny.
snowbunny11 snowbunny11 9 years
"Green exercise!?" Are you kidding me? Lol, you generate electricity when you are working out on treadmills, etc right? I mean, I work at an environmental firm and I am very dedicated to environmental issues, but geez, not everything needs to be "green" just to make it sound cooler. And lunges are awesome. I prefer to do them in place because my trainer said it's better for form, but they are great!
Spectra Spectra 9 years
I do these when I walk my dog. I make sure I do them on a quiet street with very little traffic though. Otherwise, people might look at me a little weird.
aimeeb aimeeb 9 years
Lunges are killer!!
elle86 elle86 9 years
my workout partner and i always so these!
MightyAphrodity MightyAphrodity 9 years
LOL. Renee3, I totally agree with you. Lunges are the best/worst exercise ever! I def need to add it into my routine though.
cvandoorn cvandoorn 9 years
The girl in the picture has oddly long legs in the first image.
Martini-Rossi Martini-Rossi 9 years
Im going to add this to my routine
JustSomeChick JustSomeChick 9 years
Lunges KILL my knees. Boo.
alisnot alisnot 9 years
i like to do these at the end of my treadmill workout. i set the speed to 1.2 mph and do as many as i can. works really well and you also have the support of the bar in front of you, just in case. ;)
toodledoo toodledoo 9 years
I do these up and down my hallway at home. And I curse them the entire time!
Renees3 Renees3 9 years
I hate lunges more then anything else haha Of course I know they're super awesome, but they're ALWAYS like torture for me. I'm sure my trainer will be making me do some today. blah
LaurenG22 LaurenG22 9 years
I do walking lunges with 10lb weights twice a week :) THEY ARE AMAAAAAAAAZING!
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