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. |
Next: Walk #3: Tone Up Top
