The prospect of starting a fitness routine can be overwhelming, but this eight-week program is designed to make it simple. It offers a streamlined entry point for exercise by combining two of the most effective activities for general health: walking and standing core exercises.
The benefits of walking are well documented. Research has shown that it can improve heart and lung function, stabilize blood sugar, and build bone density. And that’s not all.
“On the mental and emotional side, walking can help manage stress, boost energy and serotonin levels, reduce anxiety, lift your mood, and create space for self-reflection, meditation, problem-solving, and brainstorming,” says Life Time personal trainer and group fitness instructor Danica Osborn, CPT.
Meanwhile, standing core exercises offer full-body benefits. Your core is a network of muscles and connective tissue in your midsection that supports movement in your trunk, spine, and limbs. By doing core exercises while standing, you can mimic crucial daily activities that you typically perform while upright.
The following program, created by Osborn, combines the cardio and strength benefits of walking and standing core in a format designed to ease beginning exercisers into a fitness routine.
“It takes about 60 days to form a habit; this program is designed to make movement a natural part of your weekly routine,” Osborn says. “The hope is that by the end of the program, you’ll feel so convinced of the benefits — both physical and mental — that moving your body becomes something you want to keep doing.”
The Walking Plan
This portion of the program can be done outdoors or on a treadmill. Start with three 10- to 15-minute walks per week and gradually increase the quantity and duration. By the final week, you’ll complete four to seven 20- to 45-minute walks.
| Week 1 | Walk 10–15 minutes 3x/week |
| Week 2 | Walk 10–20 minutes 3x or 4x/week |
| Week 3 | Walk 15–20 minutes 3x or 4x/week |
| Week 4 | Walk 15–30 minutes 4x or 5x/week |
| Week 5 | Walk 20–30 minutes 4–6x/week |
| Week 6 | Walk 20–35 minutes 4–6x/week |
| Week 7 | Walk 20–40 minutes 4–7x/week/td> |
| Week 8 | Walk 20–45 minutes 4–7x/week |
The Standing Core Plan
Twice a week, pair your walks with the following standing core routine. These equipment-free exercises can improve coordination, balance, core strength, and stability, Osborn says. Perform two or three sets of 10 reps per side for each exercise; the routine takes about 10 to 20 minutes to complete.
TOY SOLDIER
This dynamic exercise targets the abdominal muscles, hamstrings, and hip flexors. It also improves coordination and balance.
Alternate legs for 10 reps per side.
- Stand with your feet hip width apart and extend your arms straight out in front of you at shoulder height.
- Keeping both legs straight, engage your abdominals and kick one leg up toward your extended hands. Try to touch your toes to your fingertips (or get as close as your flexibility allows). Keep the movement controlled while focusing on contracting your core each time you kick and reach.
- Return your leg to the starting position and repeat the movement with your opposite leg.
- Continue alternating legs for 10 reps per side.
KNEE REPEATER
This high-energy exercise engages the core and hip flexors while improving balance. “Depending on the speed performed, it can boost heart rate,” Osborn says.
Perform 10 reps, then switch sides and repeat.
- Stand with your feet hip width apart. Step one foot back into a staggered stance, keeping a slight bend in both knees.
- Lift both arms overhead and lean forward so most of your weight is on your front leg. Your back leg should be supported on your toes.
- Drive your back knee up toward your chest while bringing both arms toward your knee. Keep your core engaged to maintain balance.
- Return your leg to the starting position.
- Perform 10 reps, then switch sides and repeat.
STANDING SIDE CRUNCH
Side crunches strengthen the obliques, the muscles that run along the side of the abdomen. “This exercise also engages the hip flexors and stabilizing muscles in your core and legs,” Osborn says.
Perform 10 reps, then switch sides and repeat.
- Stand with your feet hip width apart. Place your left hand on your hip and lift your right arm overhead.
- Shift your weight slightly onto your left leg.
- Lift your right knee out to the side and exhale as you contract your obliques to squeeze your right elbow and knee together.
- Inhale as you return to the starting position.
- Perform 10 reps, then switch sides and repeat.
WINDMILL
“The standing windmill is a dynamic mobility and core-strengthening exercise that targets the obliques, shoulders, hamstrings, and hips,” Osborn says. It’s great for improving flexibility, balance, and coordination.
Perform 10 reps, then switch sides and repeat.
- Stand with your feet a little more than shoulder width apart, with both feet pointed to the right at about a 45-degree angle.
- Extend your arms so your left arm is pointing straight up to the ceiling and your right arm is directed down to the floor along the inside of your right leg.
- With a soft bend in your right knee, press your hips to the left and slightly back as if you’re closing a car door.
- As your hips move, rotate your upper body toward the ceiling so you can comfortably gaze toward your top hand. Trace your right hand down your right leg toward your shin. Avoid bending over or striving to reach the floor; the goal is to move your hips while maintaining a neutral spine and engaged core.
- When your hips have reached the end of their range, pause briefly before returning to the starting position.
- Perform 10 reps, then switch sides and repeat.
STANDING CORE TWIST
This body-weight move targets the obliques and transversus abdominis — a muscle deep in the abdomen that helps stabilize the spine.
Perform 10 reps, then switch sides and repeat.
- Stand with your feet hip width apart and step your left foot back, keeping a slight bend in both knees.
- Hold your arms in front of you and bend your elbows 90 degrees.
- Engage your core. Rotate your torso to the left as you simultaneously lift your left knee to meet your right elbow. Keep your hips facing forward.
- Return to the starting position.
- Perform 10 reps, then switch sides and repeat.
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