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The Latest Ways to Walk Off Weight

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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.

 

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.

 

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

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