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The Fat-Burning Walking Workout Plan

Learn how to burn more calories and sculpt a tighter tush with every step.
Walk 3: 30-Minute Burner and Butt Firmer

Psst! You don't always need to hit the gas or the hills to blast more fat. "We tend to walk on our toes most of the day," Cole says, "especially in high heels" -- leaving big, calorie-incinerating muscles like our glutes out of the game. "Exaggerating your stride length forces your butt and quads to work harder." Alternate one minute of moderate walking and one minute of exaggerated strides or lunges to rev your sizzle.

Minutes Activity
0:00-4:00 Walk at a moderate pace to warm up.
4:00-9:00 Power surge for one minute, taking exaggerated strides that are six to
12 inches longer than normal. Maintain a tall posture, looking straight ahead. Alternate with one-minute recovery walks done at a moderate pace.
9:00-13:00 Power surge for one minute with walking lunges: Lunge forward with your right leg, bending both knees 90 degrees, then rise only slightly as you bring your left leg forward into a lunge. “Stay low to really fry your thighs,” Cole says. Alternate with one-minute moderate-pace recovery walks.
13:00-17:00 Switch between one minute of exaggerated strides and one minute at a moderate pace.
17:00-21:00 Alternate between one minute of walking lunges and one minute at a moderate pace.
21:00-30:00 Repeat 13:00-21:00 sequence; cool down.