{"id":924611,"date":"2026-10-07T23:50:15","date_gmt":"2026-10-07T23:50:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/924611\/"},"modified":"2026-10-07T23:50:15","modified_gmt":"2026-10-07T23:50:15","slug":"fitness-icon-petra-genco-58-shares-the-10-minute-walking-workout-she-used-to-lose-weight-without-the-gym","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/924611\/","title":{"rendered":"Fitness icon Petra Genco, 58, shares the 10-minute walking workout she used to lose weight without the gym"},"content":{"rendered":"

If you\u2019re skeptical about the idea that walking<\/a> could help you lose weight, just look at the science. For one, it increases your overall calorie burn without a large recovery cost, which helps you achieve a calorie deficit<\/a> as your appetite isn\u2019t as likely to increase as much as if you were to do intense workouts like, say, running<\/a>. It\u2019s also low-impact and relatively accessible, meaning people can maintain it for longer periods than other forms of exercise. <\/p>\n

Research has shown that all of the above mean it can reduce body weight, waist circumference and fat mass, even while preserving muscle. One meta-analysis<\/a> of 22 studies found that over 12-16 weeks, with participants walking for around 45 minutes, four times per week at 73% of their max heart rate (meaning, a brisk pace), they lost an average of 2.13kg total weight and 2.59kg of fat mass. <\/p>\n

It\u2019s no wonder fitness coach Petra Genco<\/a> is such a big advocate. \u2018Walking could be the missing piece in your weight loss routine!\u2019 she says<\/a>. \u2018I\u2019ve learned that you don\u2019t need to spend hours doing intense cardio to make progress. One of the things that helped me was adding more walking alongside my strength workouts and being in a calorie deficit.<\/p>\n

\u2018Strength training<\/a> helps build and maintain muscle<\/a>; walking increases your daily movement and calorie burn; a calorie deficit is what allows your body to lose weight over time. And the best part? You don\u2019t even need to go outside! If the weather is awful, get your steps in at home. Put on your favourite walking workout, pop on some music or watch your favourite show and keep moving. You don\u2019t have to be perfect. You just need to be consistent.\u2019<\/p>\n

Below, she shares the exact indoor walking workout she swears by. <\/p>\n

Petra Genco\u2019s walking workout<\/p>\n

How to do it: \u2018Do each move for 1 minute, then repeat all again.\u2019 Two rounds will give you a 10-minute workout; three rounds will give you a 15-minute workout; four rounds will give you a 20-minute workout, and so on. <\/p>\n

Walk on the spot\"Image<\/p>\n

Instagram @petragenco<\/p>\n

Stand tall and alternate lifting your feet, swinging your arms naturally as you walk. Side step + pullbacks\"Image<\/p>\n

Instagram @petragenco<\/p>\n

Step right, then left, pulling your elbows back at shoulder height with each step. Side step + overhead reach\"Image<\/p>\n

Instagram @petragenco<\/p>\n

Step slightly back to one side while reaching the arm on the same side diagonally overhead. Return to centre and repeat on the other side. Knee lift + arm punch\"Image<\/p>\n

Instagram @petragenco<\/p>\n

Lift one knee while punching forward with the opposite arm. Alternate sides. Butt kicks\"Image<\/p>\n

Instagram @petragenco<\/p>\n

Alternate bending your knees to bring your heels towards your glutes, keeping your torso upright.<\/p>\n

Want to train like Liz Earle<\/a>? Liz\u2019s PT, Michael Garry, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

GET THE PLAN<\/a><\/p>\n

\"women's\"Headshot<\/p>\n

As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.<\/p>\n

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!<\/p>\n

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red. Today, she oversees all fitness content across Women’s Health online and in <\/a>print, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, which showcases the women proving that age is no barrier to exercise.<\/p>\n

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0\u00a0<\/p>\n