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It also helps keep your muscles and joints loose. Increase speed. The easiest way to break a sweat walking is to simply walk faster. The average person walks comfortably around three miles per hour. Speeding up to four miles per hour -- a brisk pace -- will challenge your muscles and get your heart pumping even faster. Climb a hill.
As a rule of thumb, drink 8 ounces (oz.) of water 30 minutes before you hit the gym to ensure your muscles are firing on all cylinders. Then drink 16 oz. within 30 minutes of finishing. Deciding how much to sip in the middle of a sweat session is a little more subjective, but nutritional therapist Jo Scott-Dalgleish recommends aiming for 16 oz. during the course of a 1-hour workout.