The Latest Ways to Walk Off Weight
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.
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Next:
Walk #2: Blast Fat
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