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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.

 

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