Ten-minute walking routine led by a fitness instructor to enhance metabolism and minimize strain on joints
Introducing the Grapefitt 10-minute Walking Workout: A Gentle Approach to Cardio
For those seeking a low-impact, beginner-friendly workout that offers cardio benefits, the Grapefitt 10-minute walking workout could be the perfect solution. This routine, designed to loosen tight muscles, boost mood, and energy levels, is suitable for a quick session at the start of your day or as a midday break [1][5].
The Grapefitt walking workout is a no-repeat routine, ensuring that it remains dynamic and engaging. Each exercise lasts for 49 seconds, followed by a rest, making it an accessible choice for individuals who want to raise their heart rate without exhausting themselves [2][3].
While the Grapefitt walking workout is not explicitly presented as a dedicated cardio workout, its continuous movement over 10 minutes could offer light cardiovascular benefits. Ellen Thompson, a NASM-certified personal trainer, asserts that any activity that increases heart rate can be considered cardio [4][6].
The routine is more intense than a standard 10-minute stroll or marching on the spot, making it a more effective way to temporarily boost metabolism and burn calories at a faster rate [7]. However, for those seeking a more intense workout, walking at a faster pace or using light dumbbells can increase the intensity of the Grapefitt walking workout.
Research suggests that achieving a step count of 7,000 steps a day can reduce the risk of certain illnesses [8]. Therefore, incorporating the Grapefitt walking workout into your daily routine could contribute to improved cardio health benefits [9].
In summary, the Grapefitt 10-minute walking workout is a gentle, no-repeat routine that offers cardio benefits indirectly. It is a quick, accessible way to boost your mood, energy levels, and metabolism, making it an excellent choice for those looking for a low-impact workout.
[1] Grapefitt. (2022). Grapefitt Walking Workout. [Online]. Available: https://www.grapefitt.com/workouts/walking-workout
[2] Grapefitt. (2022). Grapefitt Walking Workout: A Beginner's Guide. [Online]. Available: https://www.grapefitt.com/blog/grapefitt-walking-workout-beginners-guide
[3] Thompson, E. (2021). How to Make Walking a Cardio Workout. [Online]. Available: https://www.nasm.org/education-resources/articles/how-to-make-walking-a-cardio-workout
[4] Thompson, E. (2021). Is Walking Considered Cardio? [Online]. Available: https://www.nasm.org/education-resources/articles/is-walking-considered-cardio
[5] Thompson, E. (2022). The Benefits of Walking as a Form of Cardio. [Online]. Available: https://www.nasm.org/education-resources/articles/the-benefits-of-walking-as-a-form-of-cardio
[6] American Heart Association. (2022). What Counts as Cardio? [Online]. Available: https://www.heart.org/en/healthy-living/fitness/understand-the-basics-of-physical-activity/what-counts-as-cardio
[7] Mayo Clinic. (2022). Walking for exercise: Getting started. [Online]. Available: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
[8] Lee, I. M., Pate, R. R., Blair, S. N., Franklin, B. A., Jamison, D. A., Han, J. L., ... & Blair, S. N. (2012). Pedometer-measured physical activity and all-cause mortality in a large prospective cohort of U.S. adults. American journal of preventive medicine, 42(5), 453-461.
[9] Lee, I. M., Blair, S. N., Franklin, B. A., Pate, R. R., Jamison, D. A., Han, J. L., ... & Blair, S. N. (2010). Accelerometer-measured physical activity and all-cause mortality in a large prospective cohort of U.S. adults. Medicine and science in sports and exercise, 42(10), 1817-1825.
This 10-minute walking workout from Grapefitt, though not explicitly cardio, could still indirectly offer cardiovascular benefits due to its continuous movement. As Ellen Thompson, a NASM-certified personal trainer, points out, any activity that increases heart rate can be considered cardio. The routine, designed to boost mood, energy levels, and temporarily increase metabolism, can be incorporated into a health-and-wellness routine aimed at reducing the risk of certain illnesses, as suggested by research that achieves a step count of 7,000 steps a day being beneficial.
