What if you could burn fat, build strength, and boost your energy in just 32 minutes—without stepping foot in a gym?
That’s exactly what we’re exploring in this episode of the Walking for Health and Fitness Podcast.
In Episode 31, I show you how to combine fitness walking with four simple bodyweight exercises—pushups, squats, lunges, and planks—that transform an ordinary walk into a total-body workout.
📲 Listen Now: 🎙️ Walking + Strength: Double Your Fitness in 32 Minutes | Podcast Ep. 31
This approach isn’t about working harder—it’s about working smarter. By weaving in short bursts of strength training with your walk, you can:
Raise your heart rate
Build lean muscle
Burn more calories during and after your workout
Improve posture, balance, and joint health
And the best part? You only need 32 minutes to get it done.
🎧 In This Episode You’ll Learn:
Why walking speed is such a powerful predictor of health and longevity
The Core Four moves that power up your walk: pushups, squats, lunges, and planks
The science of combining cardio and strength for double the benefit without doubling the time
A step-by-step Supercharged Walk routine you can try this week
How Bob, one of my listeners who’s about to turn 80, uses the program to feel younger, stronger, and more energized than ever
💪 Special Offer for Podcast Listeners
Use Code: EP31FITNESS … Save 31%
Because you’re here for Episode 31, I’ve put together a special offer:
👉 Get 31% off the Fitness Walking Exercise Program with code EP31FITNESS.
This program includes:
✔️ 35-minute guided audio workouts
✔️ Positive affirmations to keep your mindset strong
✔️ Simple, follow-along structure
✔️ Scalable moves for every fitness level
➡️ Claim Your Discount and Start the Program Here
👉 Get 31% off the Fitness Walking Exercise Program with code EP31FITNESS.
🚶 Step Forward Challenge
This week, I challenge you to pause once during your next walk and try just one of the Core Four moves—10 squats, 10 lunges, or a 30-second plank. Notice how it changes your energy and posture as you continue walking.
Sometimes the smallest step can spark the biggest transformation.
🎧 Previous Episodes:
Ep. 30 - 14-Day Walking Reset: Simple Steps to Restart Your Health Journey
EP. 29 - Why 15 Minutes of Brisk Walking May Be the Secret to a Longer, Healthier Life
Ep. 28 – 3×3 Walking: The 30-Minute Workout Changing Lives
Ep. 27 – Why Walking 7,000 Steps a Day Is Enough
Ep. 26 – Boost Your Mood with Walking and Happy Brain Chemicals (w/ Dr. Loretta Breuning)
Ep. 25 Breaking Through Roadblocks
Ep. 24 – Walking Saved My Life: A Prostate Cancer Survivor’s Journey
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint
