Constantly changing pace sculpts stronger legs, helps you break through plateaus, and beats boredom, says Lee Scott, a walking coach in Oakville, Ontario, who developed this workout that ups your calories burned walking. The Plan: After a 3-minute warm-up, follow the pyramid routine below, which builds to a peak intensity. Repeat 4 times; cool down for 3 minutes. Time: 2 min Intensity: 5-6 Speed (mph): 3.5-4.0 What it feels like: Late to meet a friend Time: 2 min Intensity: 7-8 Speed (mph): 4.0-4.5 What it feels like: Late to meet your boss Time: 1 min Intensity: 8-9 Speed (mph): 4.5-5.0 What it feels like: Your bus is pulling away from the curb Time: 2 min Intensity: 7-8 Speed (mph): 4.0-4.5 What it feels like: Late to meet your boss Time: 2 min Intensity: 5-6 Speed (mph): 3.5-4.0 What it feels like: Late to meet your friend Time: 2 min Intensity: 4-5 Speed (mph): 3.0-3.5 What it feels like: Window-shopping
