The 30-Minute Fat-Burning Power Walk
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Tone your lower body while burning calories with this walk-and-sculpt routine from Therese Iknoian, author of Fitness Walking and Walking Fast.
| MINUTES | WHAT TO DO | RPE* |
| 0:00–3:00 | Warm up slowly | 2–3 |
| 3:00–5:00 | Increase to a moderate pace | 4–5 |
| 5:00–8:00 | Speed up and lengthen your stride; your breathing should be faster | 5–6 |
| 8:00–10:00 | Do walking lunges | 7–8 |
| 10:00–12:00 | Walk at a moderate pace | 4–5 |
| 12:00–17:00 | Alternate 30 seconds fast; with 30 seconds moderate | 6–8; 4–5 |
| 17:00–18:00 | Repeat walking lunges | 7–8 |
| 18:00–20:00 | Recover | 4–5 |
| 20:00–26:00 | Alternate 1 minute fast; with 1 minute moderate | 6–8; 4–5 |
| 26:00–30:00 | Slow pace to cool down | 2–3 |
*Rate of Perceived Exertion (RPE) is based on a scale from 0 to 10, 10 being the most challenging. |
Originally published in FITNESS magazine, August 2006.
