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The Latest Ways to Walk Off Weight

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3 walking workouts to burn major calories.

Walk #1: Firm Up Fast

Turn hilly terrain into a calorie-blasting extravaganza while sculpting your lower body, says Tina Vindum, founder of Outdoor Fitness in San Francisco.



Duration Exercise RPE
4 min Do knee lifts in place for 1 minute, engaging abs as you lift knees, then walk at moderate intensity on flat terrain. 5-6
2 min Crescendos: Find a hill that takes about 2 minutes to climb, gradually increasing your speed as you approach the top. 2-8
2 min Recover, walking to the bottom of the hill.

5-6

3 min Do walking lunges up the hill; push strongly off back toes. 7-8
2 min Do sumo squats: With right side facing hill, do side squats up, lifting arms to shoulder height. Switch sides halfway up. 8
2 min Recover, walking to the bottom of the hill.

5-6

2 min Hill bounds: Step right foot wide to the right, then left foot wide to left. Continue in a V pattern, adding a leap as you step.

8

2 min Recover, walking to the bottom of the hill. 5-6
4 min Crescendos (2 minutes); recover by walking to bottom of the hill. 2-8
4 min Walk at a moderate pace on flat terrain. 3-4

Payoff: 300 calories burned **

* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10.

 ** All calorie counts based on a 140-pound woman.

 

Next:  Walk #2: Blast Fat

 

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