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Walk Off 10 Pounds This Month

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Look Twice as Toned: Hills Walk

Tackling hills or stairs will sculpt your legs and butt double-time while burning big calories -- 58 percent more at a 17-minute-mile pace.

  • Start out on a flat surface for 15 minutes at a speed at which you're hustling but still able to speak in sentences (RPE: 6 or 7).
  • Find a hill or some steps -- or set your treadmill to a 4 to 6 percent incline -- and walk uphill quickly for 2 minutes.
  • Walk downhill to recover, or if you're on a treadmill, walk at a 0 percent incline for 2 minutes.
  • Aim to maintain your speed or go faster so that you can speak just a few words at a time (RPE: 8). Only one set of stairs? Walk up and down for 4 minutes.
  • Continue up- and downhill intervals until you've reached your time goal. Beginners can alternate between hills and 5 minutes on a flat surface.

Calories burned (45 minutes): 220 (17-minute mile) to 366 (13-minute mile)

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lesliedwilbur wrote:

It takes me about 24 or 25 minutes to reach a mile on the treadmill,going at my current top speed.I have been doing 35 minutes plus a 5 minute cool-down.There is no way I could carry on a conversation at this speed either.

7/2/2013 04:24:47 PM Report Abuse
happybird12 wrote:

I am looking for a good nutrition plan for my workout. Is there any advise?

5/12/2013 09:50:14 PM Report Abuse
small2716 wrote:

I am not sure who your researcher was for this article, however they should check their facts. A 13 min mile is NOT a walk. No woman walks at 4.5 mph., they may jog but they do NOT walk at 4.5 mph. Plus your calorie must me for a 110 lbs woman not one that really needs or wants to lose 10 pounds in a month.

7/9/2012 04:35:30 PM Report Abuse
mart999mms wrote:

This is an awesome full body workout that targets the all the major muscle groups in a series of very challenging circuits!

11/19/2010 12:06:37 PM Report Abuse
gmgroupinfo29 wrote:

IT IS VERY GOOD PLS READ IT [url=" " rel="dofollow"]workout routines [/url]

11/18/2010 11:18:47 PM Report Abuse

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