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. |
Originally published in FITNESS magazine, June 2007.
