The Expert: Certified trainer Debbie Rocker, author of Walking for Weight Loss and A.M. and P.M. Walking DVDs, designed these workouts. The Pace and Exertion Levels for All the Workouts: Warm-Up, Cool-Down Speed (mph): 2.5 How it feels: Like window-shopping Intensity level*: 3-4 Easy Walk Speed (mph): 3.0 How it feels: Easy enough that you can sing Intensity level: 4-5 Brisk Walk Speed (mph): 3.5 How it feels: You can talk freely but no more singing. Intensity level: 5-6 Strong Walk Speed (mph): 4.0 How it feels: You’re slightly breathless. Intensity level: 6-7 Power Walk Speed (mph): 4.5 How it feels: You can talk in brief phrases—but you’d rather not. Intensity level: 7-8 Speed Walk (or Jumping Jacks) Speed (mph): 5.0 How it feels: No breath for chatting Intensity level: 8-9 *Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting. WALK 1 In 20 minutes: Boost your energy To maximize your walk, go for speed. You’ll burn about 25% more calories for every 0.5 mph increase, which is what each new level in the first 10 minutes of the plan below does. “This burns as much fat as possible in a short workout,” says Rocker. And getting your heart rate up will give you an energy boost that will last all day. MORE: 10 Awesome Quotes That Will Inspire You To Keep On Walking MORE: 6 Essential Stretches Every Walker Should Do WALK 2In 45 minutes: Sculpt every inch Shape your arms and tone your abs while you walk off fat with this double-duty workout. By interspersing 2-minute bouts of strength training, you’ll build lean muscle, which keeps your metabolism revved even when you’re not exercising. You’ll also be doing your heart good. Researchers in Northern Ireland found that women in their 30s and 40s who walked for 45 minutes just twice a week reduced their systolic blood pressure by 5 points in 8 weeks, lowering their risk of stroke and heart attack. (Keep the weight loss going with Walk Off Weight—you could walk off up to 22 pounds in 8 weeks!) Walking Lunge Tones butt and legs Stand with feet together, hands on hips. Step forward with left foot as far as comfortable. Land on heel, controlling descent as you bend knees and drop hips, keeping left knee directly above ankle. Don’t lean forward. Stop when left thigh is parallel to ground. Stand back up by squeezing glutes and pushing off with back toes; bring right foot next to left foot. Repeat with right leg, slowly lowering into lunge. Tree Sit Tones butt and legs Sit with back against tree trunk, fence, or wall so knees are bent at 90 degrees and ankles are directly beneath knees. (You can use hands to help you get into position or, if the surface is smooth, slide down into position.) Hold 20 seconds, then return to standing. Double Lift Tones abs and back Start on hands and knees with back flat. Tighten abs without sucking in. Raise and extend right leg behind you, parallel to ground. When you feel stable, raise and extend left arm forward, so it’s parallel to ground. Simultaneously raise and lower arm and leg 2 to 3 inches. Do all reps, then lower and switch sides. Reverse Curl Tones abs Lying faceup with legs bent, place hands under small of back and lift feet off ground so knees are over torso. Contract abs, pulling knees toward chest, and release without letting feet touch ground, then repeat. Avoid swinging thighs or raising hips; this is a very small movement. Triceps Dip Tones arms and back Sit on edge of bench, wall, or railing with hands grasping edge, feet flat on ground. Walk feet forward a few steps, knees over ankles, and shift hips just off bench. Bend elbows back as you lower hips to just below bench level. Straighten arms, pressing body back up. (If shoulders feel strained, don’t dip as low.) MORE: 8 Things That Happen When You Stop Drinking Diet Soda Push-Up Tones chest, arms, and shoulders Get down on hands and knees. Walk hands forward and lower hips until torso forms a straight diagonal line from shoulders to hips to knees (A). Spread hands slightly wider than shoulders, fingers pointing forward. Bend elbows out to sides as you lower chest almost to ground (B). Straighten arms to push back up. MORE: 4 Strength-Training Moves Every Walker Should Be Doing WALK 3In 60 minutes: Burn off fatMedia Platforms Design Team Lose three times as much fat with high-intensity interval training. Instead of coasting along at the same speed, this routine shifts gears, alternately revving your pace to a calorie-blasting speed walk (or jumping jacks) and then slowing down so you can recover and do it again. The result: You’ll maximize fat loss by burning calories at a higher rate for hours after your workout.
