The Latest Ways to Walk Off Weight

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The Latest Ways to Walk Off Weight

3 walking workouts to burn major calories.

By the editors at FITNESS

Walk #1: Firm Up Fast

Turn hilly terrain into a calorie-blasting extravaganza while sculpting your lower body, says Tina Vindum, founder of Outdoor Fitness in San Francisco.

Duration	Exercise	RPE
4 min	Do knee lifts in place for 1 minute, engaging abs as you lift knees, then walk at moderate intensity on flat terrain.	5-6
2 min	Crescendos: Find a hill that takes about 2 minutes to climb, gradually increasing your speed as you approach the top.	2-8
2 min	Recover, walking to the bottom of the hill.	5-6
3 min	Do walking lunges up the hill; push strongly off back toes.	7-8
2 min	Do sumo squats: With right side facing hill, do side squats up, lifting arms to shoulder height. Switch sides halfway up.	8
2 min	Recover, walking to the bottom of the hill.	5-6
2 min	Hill bounds: Step right foot wide to the right, then left foot wide to left. Continue in a V pattern, adding a leap as you step.	8
2 min	Recover, walking to the bottom of the hill.	5-6
4 min	Crescendos (2 minutes); recover by walking to bottom of the hill.	2-8
4 min	Walk at a moderate pace on flat terrain.	3-4

Payoff: 300 calories burned **

* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10.

** All calorie counts based on a 140-pound woman.

Walk #2: Blast Fat

A weighted vest will safely ratchet up your intensity and blast more calories without straining your joints, says Debbie Rocker, creator of WalkVest. (Find one plus an instructional CD for $80 at walkvest.com.)

Duration	Exercise	RPE
5 min	Walk easy (3 minutes), gradually increasing speed (2 minutes).	3-4
8 min	Up the intensity to a power walk, swinging arms (5 minutes), then increase intensity for 3 minutes, pumping arms.	6-8
2 min	Recover, focusing on form	4-5
2 min	Walking lunges: Alternate forward lunges for 20 seconds (about 10 reps). Resume normal walking for 20 seconds; repeat lunge/walk series 3 times.	5-6
2 min	Resume normal walking pace.	4-5
5 min	Swing arms; push off back foot to increase intensity.	7-9
1 min	Recover by walking at a normal pace.	4-5
3 min	Repeat walking lunge series for 30 seconds (about 15 reps), with 30 seconds of normal walking. Repeat series 3 times.	5-6
2 min	Walk easy to recover.	2-3

Payoff: 235 calories burned (wearing a 6-pound vest)**

* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10.

** All calorie counts based on a 140-pound woman.

Walk #3: Tone Up Top

Grab a pair of Nordic walking poles and increase your burn up to 30 percent while sculpting your upper body, says Chicago trainer Karen McFarland. (Find poles for about $100 at rei.com.)

Duration	Exercise	RPE
3 min	Warm up, easy to moderate pace.	5-6
2 min	Increase speed slightly.	7
1 min	Recover, allowing heart rate to decrease slightly.	6
2 min	High-knees skipping: Drive your knees toward your chest and use the poles to help propel you forward and up.	8
1 min	Recover at moderate intensity.	6
2 min	Increase speed slightly.	7
1 min	Recover at moderate intensity.	6
2 min	Walk very briskly, high intensity.	9
1 min	Recover at moderate intensity.	6
2 min	Walk very briskly, high intensity.	9
1 min	Recover at moderate intensity.	6
2 min	High-knees skipping.	8
1 min	Recover at moderate intensity.	6
2 min	Increase speed slightly.	7
4 min	Recover at moderate intensity.	6
3 min	Slow pace and cool down.	3-4

Payoff: 210 Calories burned**

* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10.

** All calorie counts based on a 140-pound woman.

NEXT: How to burn more calories when you walk >>

Originally published in FITNESS magazine, June 2007.