The Latest Ways to Walk Off Weight

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Walk #3: Tone Up Top

Grab a pair of Nordic walking poles and increase your burn up to 30 percent while sculpting your upper body, says Chicago trainer Karen McFarland. (Find poles for about $100 at rei.com.)

Duration	Exercise	RPE
3 min	Warm up, easy to moderate pace.	5-6
2 min	Increase speed slightly.	7
1 min	Recover, allowing heart rate to decrease slightly.	6
2 min	High-knees skipping: Drive your knees toward your chest and use the poles to help propel you forward and up.	8
1 min	Recover at moderate intensity.	6
2 min	Increase speed slightly.	7
1 min	Recover at moderate intensity.	6
2 min	Walk very briskly, high intensity.	9
1 min	Recover at moderate intensity.	6
2 min	Walk very briskly, high intensity.	9
1 min	Recover at moderate intensity.	6
2 min	High-knees skipping.	8
1 min	Recover at moderate intensity.	6
2 min	Increase speed slightly.	7
4 min	Recover at moderate intensity.	6
3 min	Slow pace and cool down.	3-4

Payoff: 210 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: How to burn more calories when you walk >>

Originally published in FITNESS magazine, June 2007.

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