Walking Workouts for a Greener Planet

Hill Walk

Calories burned: 190-200

Blast about 30 percent more calories -- and tone your lower body -- by walking hills. For this workout from Mark Fenton, author of The Complete Guide to Walking for Health, Weight Loss, and Fitness (2nd edition), find a moderately steep incline that's at least one-eighth of a mile. (On the treadmill, put the grade at 10 percent). Can't find a hill long enough for two and a half minutes of trekking? Go as long as you can, then as fast as you can; don't ease up until you hit the target time.

Warm up: Walk at an easy pace on a flat surface (5 minutes; RPE: 5-6).

Intervals: Walk hard (RPE 7-8), then recover (RPE 4-5) for the given time.

1. Walk hard, uphill, for 30 seconds; turn around.
2. Walk hard, uphill, for 1 minute; turn around.
3. Walk hard, uphill, for 90 seconds; turn around.
4. Walk hard, uphill, for 2 minutes; turn around.
5. Walk hard, uphill, for 2 1/2 minutes; turn around.
6. Walk hard, uphill, for 2 minutes; turn around.
7. Walk hard, uphill, for 90 seconds; turn around.
8. Walk hard, uphill, for 1 minute; turn around.
9. Walk hard, uphill, for 2 minutes; turn around.

Cool down: Walk at an easy pace on a flat surface (5 to 10 minutes; RPE 5-6).

Time: 38-43 minutes