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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.

 

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