Health and Fitness: 3 Ways to Walk It Off

Blast fat, boost energy, and tone up with every step

By Martica K. Heaner, Prevention

To get the best results from your walk, you have to be consistent, so a routine that fits your life is key. That's why we developed the perfect 20-, 45-, and 60-minute workouts. Now you can feel energized, sculpt your entire body (even your arms!), and burn megacalories in the time you have. Just mix and match all three on most days and you could lose up to 3 pounds this month - without changing your diet!

The Expert Certified Trainer: Debbie Rocker, author of Walking for Weight Lossand A.M. and P.M. Walking DVDs, designed these workouts.

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.

Your Plan at a Glance:
Intensity level*

Start Warm-Up** 3-4
1:00 Easy Walk 4-5
3:00 Brisk Walk 5-6
5:00 Strong Walk 6-7
7:00 Power Walk 7-8
9:00 Speed Walk 8-9
11:00 Power Walk 7-8
13:00 Strong Walk 6-7
15:00 Brisk Walk 5-6
17:00 Easy Walk 4-5
19:00 Cool-Down 3-4
20:00 Finish

**See below for all pace descriptions.

Ready, Set, Go!

Here are 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 2

In 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.

Your Plan at a Glance
Intensity level*

Start Warm-Up 3-4
4:00 Strong Walk 6-7
7:00 Walking Lunges with 10-second break in the middle
9:00 Strong Walk 6-7
12:00 Tree Sit, hold 20 seconds, rest 5 seconds, repeat
14:00 Strong Walk 6-7
17:00 Double Lift, 3 sets of 10 reps per side, rest 10 seconds between sets
19:00 Strong Walk 6-7
22:00 Reverse Curl, 3 sets of 10 reps, rest 10 seconds between sets
24:00 Strong Walk 6-7
27:00 Triceps Dip, 2 sets of 10 reps, rest 10 seconds between sets
29:00 Strong Walk 6-7
32:00 Push-Up, 2 sets of 10 reps, rest 10 seconds between sets
34:00 Strong Walk 6-7
37:00 Walking Lunges with 10-second break in the middle
39:00 Strong Walk 6-7
42:00 Cool-Down 3-4
45:00 Finish

*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.)

6. 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. (6a) Spread hands slightly wider than shoulders, fingers pointing forward. Bend elbows out to sides as you lower chest almost to ground. (6b) Straighten arms to push back up.

Walk 3

In 60 minutes: Burn off fat

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.

Walk (a Marathon) with Us!

All levels welcome! Lose weight, get fit, and feel amazing about yourself. That's what hundreds of Prevention readers discovered when they did it - and many are returning for the third year in a row. To join in the fun, go to prevention. com/walking to register for a half (13.1 miles) or full marathon, receive a personalized training program, meet other walkers on our message boards, and get advice from top docs, dietitians, and coaches. See you there!

Your Plan at a Glance
Intensity level*