Rooted in Hindu philosophy, yoga seeks to join the mind, body and spirit. But many classes these days make the practice more about the workout than the mental health benefits. If burning kilojoules is what you're really after, why not save that money you'd spend at a studio and try going for a walk, instead?
Whether you need a break from your mat or just prefer changing scenery, these three walking working will burn just as many kilojoules as your go-to hatha yoga classes - and offer a different peace of mind.
Photograph courtesy of Brook Benten
Workout #1: Cadence Walking
The inspiration: All about proper alignment of the body, Iyengar yoga incorporates props such as chairs, pillows, blankets and belts to accommodate people of all needs. The practice works traditional poses into fluid sequences. A walking workout that may feel similar to this style is cadence walking.
How to do it: Set a metronome to 134 beats-per-minute, or download fitness music at approximately this beat or search streaming services like Spotify for BPM-specific playlists to power your walking workout. Walk for two minutes, taking a step on every downbeat. After those two minutes, perform one minute of squats to the beat. Repeat 10 total rounds of walking and squats for a 30-minute workout. Embrace your surrounding environment, and try to clear your head.
Photograph courtesy of Brook Benten
Workout #2: Treadmill Incline Walking
The inspiration: Ashtanga yoga is a fast-paced, athletic style that serves as the foundation for many power yoga classes. Try a treadmill incline workout to give your body a similar challenge while walking.
How to do it: Expect this workout to get progressively harder. Find a treadmill to use that elevates from 0-15% grade. Start walking, and spend two minutes on each incline level from 1 to 15 at a speed of 5.5 to 6.5 kilometres per hour. As your incline increases, so will your heart rate.
Photograph courtesy of Brook Benten
Workout #3: Weighted Vest Walking
The inspiration: Bikram, or hot yoga, is done in a sauna-style room that's over 30 degrees and at high (40%) humidity. For a walking workout that similarly cranks up your body heat, try on a weighted vest. A study found that wearing one can rev your metabolism when you're walking at a fast speed.
How to do it: Wear a 4-5kg weighted vest, and briskly walk a 3km course with a time goal of 30 minutes. This pace averages to 6.5 kph (or 10 minutes per kilometre). That is quick - especially when you're bearing extra weight - so stay mindful of your speed to meet your goal.
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