Kesley Rose in Two-Piece Workout Gear Shares 25-Minute Walking Workout to Get You "Sculpted & Snatched"
Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. "The only fat-burning cardio workout you need to get sculpted & snatched," she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.
She Upped Her Step Count
"When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it's seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental," she says.
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The Routine Combines Jogging and Incline Walking
"This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!" she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.
Here Is the 25 Minute Routine
Here's the breakdown:
- Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
- Jog: 3 min (5.5 mph, 2% incline)
- Power walk: 3 min (3 mph, 8% incline)
- Jog: 2 min (6.0 mph, 2% incline)
- Power walk: 2 min (4.0 mph, 9% incline)
- Sprint: 1 min (7.0 mph, 2% incline)
- Power walk: 5 min (3.5 mph, 10% incline)
- Jog: 2 min (5.5 mph, 2% incline)
- Cool down: 2 min easy walk.
She Also Shared a 15-Minute Workout
In another post, she unveils a 15-minute walking workout. "This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It's easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact," she says.
Just 15 Minutes Offers So many Benefits
"By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout," she says.
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Here Is the 15 Minute Workout
"My Cheat Code Treadmill Series," she says.
- 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
- 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
- 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.
Do It After Your Regular Workout
She recommends doing it after your regular workout. "Just 15 minutes, and you're done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let's make cardio simple and effective!" she says.
Walking Offers Lots of Health Benefits
Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.
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10,000 Steps Is Ideal for Weight Loss
According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
