Lose More Weight by Walking
Walk Off Stubborn Pounds
Image: Thomas Macdonald
Monday: Walk at level 8 for 30 minutes. Walk up some small hills for 10 minutes (or use a treadmill on incline setting 5). Finish by doing 10 forward lunges with each leg. Total time: 43 minutes
Tuesday: Rest day
Wednesday: Walk at level 8 for 45 minutes. Finish with 20 squats. (Stand with your feet hip-width apart, arms at sides. Bend your knees and hips, sitting back until your thighs are almost parallel to the ground. Let your arms come forward as you sit back. Then stand back up.) Total time: 48 minutes
Thursday: Walk uphill as fast as you can for 10 minutes. Speedwalk (level 8 or 9) on flat ground for 1 minute, then recover by walking at level 5 for 2 minutes. Alternate between speedwalking for 1 minute and recovery walking for 2 minutes, 10 times for a total of 30 minutes. Total time: 40 minutes
Friday: Rest day
Weekend: It's race day! Walk for 1 hour as fast as you can and record your time. Make a note on your calendar to race against your time once a month.
How Hard Should You Push Yourself?
To gauge the intensity levels in this workout, think about how hard you exert yourself while doing the everyday activities below, then compare that to your exertion levels while exercising.
Levels 1 to 3: Barely moving
Levels 4 and 5: Strolling
Level 6: Walking to work
Level 7: Rushing to work
Level 8: Late for work and out of breath
Rarely Push Yourself This Hard
Level 9: Racing to catch the bus (not doable for more than 90 seconds)
Level 10: Racing to catch the bus you left your purse on (after 30 seconds, you're toast)