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If you normally power walk: 3.5 mph pace = 243 calories/hour
Then add... A Weighted Vest
Carrying the extra load requires more calories per step but won't alter your form, like carrying dumbbells can, trainer Jari Love says. We found one for $70 at walkvest.com.
Bonus Burn: 45 more calories/hourYour Workout: Running on the Treadmill
If you normally run on the treadmill: 6 mph pace = 640 calories/hour
Then add... An Incline
Alternate 5 minutes running flat and 10 minutes running on a 3.5 percent to 6.5 percent incline, maintaining the same speed throughout, trainer Keli Roberts says.
Bonus Burn: 74 more calories/hourYour Workout: Weight-Training
If you normally weight-train: 384 calories/hour
Then add... Plyometrics (jumping exercises)
Make your second set of each move supercharged: After a set of squats, do squat jumps; after lunges, do jumping lunges, trainer Annette Lang says.
Bonus Burn: 128 more calories/hour
Originally published in FITNESS magazine, March 2009.