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The Latest Ways to Walk Off Weight

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Walk #2: Blast Fat

A weighted vest will safely ratchet up your intensity and blast more calories without straining your joints, says Debbie Rocker, creator of WalkVest. (Find one plus an instructional CD for $80 at walkvest.com.)

Duration Exercise RPE
5 min Walk easy (3 minutes), gradually increasing speed (2 minutes). 3-4
8 min

Up the intensity to a power walk, swinging arms (5 minutes), then increase intensity for 3 minutes, pumping arms.

6-8
2 min Recover, focusing on form

4-5

2 min Walking lunges: Alternate forward lunges for 20 seconds (about 10 reps). Resume normal walking for 20 seconds; repeat lunge/walk series 3 times. 5-6
2 min Resume normal walking pace. 4-5
5 min Swing arms; push off back foot to increase intensity.

7-9

1 min Recover by walking at a normal pace.

4-5

3 min Repeat walking lunge series for 30 seconds (about 15 reps), with 30 seconds of normal walking. Repeat series 3 times. 5-6
2 min Walk easy to recover. 2-3

Payoff: 235 calories burned (wearing a 6-pound vest)**

* 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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