The Latest Ways to Walk Off Weight
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.)
|5 min||Walk easy (3 minutes), gradually increasing speed (2 minutes).||3-4|
Up the intensity to a power walk, swinging arms (5 minutes), then increase intensity for 3 minutes, pumping arms.
|2 min||Recover, focusing on form||
|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.||
|1 min||Recover by walking at a normal pace.||
|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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