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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 4: 20- to 40-Minute Flab Melter

To double your calorie burn, "replace five-minute chunks of your usual loop with these gradual walk-to-run intervals," Cole says. In 20 minutes you'll torch 147 calories instead of 70.

Minutes Activity
0:00-5:00 Walk at a moderate pace to warm up.

Repeat the following cycle five times:
Walk briskly for 20 seconds.
Jog for 20 seconds.
Sprint for 20 seconds.


Walk briskly.

12:00-17:00 Continue walk-jog-sprint cycle.
17:00-20:00 Walk briskly.

Repeat if you have time for a 40-minute workout.