The Latest Ways to Walk Off Weight

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For the best results in sculpting your lower body, if you walk, pick a hilly terrain, recommended Tina Vindum, founder of Outdoor Fitness in San Francisco.

  1. Firm Up Fast
Duration Exercise RPE*
4 min Start with lifting the knees in place for 1 minute (your abs engaged as you lift knees), then walk at restrainedstrength on flat terrain. 5-6
2 min Crescendos: Find a small hill that can be climbed for about 2 minutes, and progressively increase your speed as you’recoming to the top. 2-8
2 min Recover, returning to the bottom of the hill. 5-6
3 min Perform walking lunges up the hill; 7-8
2 min Perform sumo squats: With one side facing the hill, do side squats up, raising arms to shoulder height. Switching sides halfway up approach the top of the hill. 8
2 min Recover, returning to the bottom of the hill. 5-6
2 min Hill bounds: Step left foot wide to leftthen a right foot wide to the right. Continue in a V form, adding a jump as you step. 8
2 min Recover, returning to the bottom of the hill. 5-6
4 min Crescendos (2 minutes); recover by walking to the bottom of the hill. 2-8
4 min Walk at a restrained pace on flat terrain. 3-4

 

Results: burned 300 calories**

* Rate of perceived exertion, or RPE (intensity level on a scale of 1 to 10).

 ** All calories calculated for a 140-pound woman.

  1. Blast Fat

Using a weighted vest will safely intensify up your strength and increase calorie burning without damaging your joints, according to Debbie Rocker, creator of WalkVest.

Duration Exercise RPE*
5 min Walk easy (3 minutes), progressively increasing speed (2 minutes). 3-4
8 min Increase the intensity to a power walk, alternating arms (5 minutes), and then increase intensity for 3 minutes, pumping arms. 6-8
2 min Recover, focusing on form 4-5
2 min Walking lunges: Alternate advancing lunges for 20 seconds (about 10 reps). Restart normal walking for 20 seconds; repeat lunge/walk 3 times each series . 5-6
2 min Restart normal walking pace. 4-5
5 min Push off back foot to increase intensity while swinging arms; 7-9
1 min Recover by normal pace walking. 4-5
3 min Alternate walking lunge series for 30 seconds (about 15 reps), with 30 seconds of normal walking 3 times. 5-6
2 min Walk easily to recover. 2-3

 

Results: burned 235 calories (with a 6-pound vest)**

* Rate of perceived exertion, or RPE (intensity level on a scale of 1 to 10).

 ** All calorie calculated for a 140-pound woman.

  1. Tone Up Top

According to Chicago trainer Karen McFarland for this walking you need Nordic walking poles, which increases your burn up to 30 percent, sculpting your upper body.

Duration Exercise RPE*
3 min Warm up, easy. 5-6
2 min Increase speed slightly. 7
1 min Recover, by decreasing slightly your heart rate. 6
2 min High-knees skipping: Driving knees toward your chest use the poles to force you forward and up. 8
1 min Recovercontrolling intensity. 6
2 min Increase speed slightly. 7
1 min Recover at controlled intensity. 6
2 min Walk very quickly, high intensity. 9
1 min Recover at controlled intensity. 6
2 min Walk very quickly, high intensity. 9
1 min Recover at a modest intensity. 6
2 min High-knees skipping. 8
1 min Recover at a modest intensity. 6
2 min Increase speed slightly. 7
4 min Recover at a modest intensity. 6
3 min Slow pace and cool down. 3-4

 

Results: 210 Calories burned**

* Rate of perceived exertion, or RPE (intensity level on a scale of 1 to 10).

 ** All calorie calculated for a 140-pound woman.