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 helps you burn more calories.
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||Intensity||Speed (mph)||What it feels like|
|2 min||5-6||3.5-4.0||Late to meet a friend|
|2 min||7-8||4.0-4.5||Late to meet your boss|
|1 min||8-9||4.5-5.0||Your bus is pulling away from the curb|
|2 min||7-8||4.0-4.5||Late to meet your boss
|2 min||5-6||3.5-4.0||Late to meet your friend|