Whether you’re out to clear your head, smash step count goals or just feel amazing, your daily walk can do more than get you from A to B.
The ‘hot girl walk’ first went viral on TikTok in 2021 thanks to creator Mia Lind (@mia__lind), who described it as a four-mile stroll paired with an inspiring podcast or carefully curated playlist. But this wasn’t just about clocking steps.
“A lot of people think the hot girl walk is about weight loss, but it’s not,” Mia explained. “The biggest transformations are the ones that start internally.”
She advised followers to focus on what they’re grateful for and their fitness goals during walks.
That’s the foundation. Now, fitness coaches say you can take it further — turning your daily walk into a workout that boosts mood and tones your body.
@mia__lind Replying to @M sustainability over everything! #hotgirlwalks #hotgirlwalk #hgw #walktok #10ksteps
Read more: ‘I’m walking straighter, feeling toned and smiling more — here’s what happened when I upped my step count to 20,000 a day’
How to boost your daily walk
Add a weighted vest
Walking is naturally low impact, but a little resistance can help to supercharge it.
Personal trainer and Gymshark content writer Alex Kirkup-Lee says that strapping on a weighted vest or even carrying a light backpack will help to “engage your glutes and legs more, leading to strengthening and toning over time.”
While walking won’t necessarily build the same muscle mass as the squat rack, it can help to improve definition — especially if you opt for routes that have hills or uneven terrain.
Personal trainer and founder of Chloe Inspires, Chloe Thomas, agrees, saying weighted vests are “like strength training built into your walk, but still joint-friendly.”
If you aren’t willing to invest straight away, she suggests filling a rucksack with a few water bottles.
According to personal trainer Michael Baah, even a slight increase can make a difference.
“Adding just 5-10% of your body weight can burn more calories, improve posture and better supports bone density,” he explains.
Buy this 10kg weighted vest from Argos for £40.
Read more: ‘‘I tried walking yoga for two weeks and it changed my definition of mindfulness’
Bring in resistance bands
You don’t have to stick to plain steps.
Michael points out that bands “engage stabiliser muscles and improve posture”, making walking more of a full-body workout.
Chloe adds that looping one around your thighs lets you sprinkle in moves like side steps, kickbacks or mini squat walks mid-route — an easy way to sneak in glute and core work without carving out gym time.
Play with inclines and terrain
Flat pavements are fine, but hills, trails and sand wake up new muscles and keep your body guessing.
“Walking uphill or on a treadmill incline challenges your muscles differently and gives you a bigger cardio boost without needing to speed up,” says Chloe.
Michael notes that inclines especially target your glutes and calves, while also raising your heart rate for a double win.
Read more: ‘‘I’ve run the UK’s hilliest parkrun six times — these are my incline training tips’
Try interval walking
If steady walks feel soothing but a little samey, intervals are your upgrade.
“Steady-state walks are great for routine and fat-burning,” says Alex, “but intervals raise your heart rate faster and make short walks more effective.”
Chloe recommends alternating between your normal pace and short bursts of faster walking. Not only does it burn more calories, she adds, but it also makes the walk “feel fun and less repetitive”.
Read more: Short on time? The viral Japanese walking method promises results in 30 minutes
Focus on posture
It’s not just about how fast or far you go. Chloe says to “walk tall, engage your core and use your arms” to turn a basic stroll into a mini full-body workout.
Add a mini outdoor workout
Use your surroundings to push your body harder. Chloe suggests “finishing with step-ups onto a bench, calf raises or even push-ups against a tree.”
It’s a simple but effective way to tack strength training onto your cardio.
Feature image: Freepik
