Walk Off Twice the Calories

New calorie-blasting routines that help you lose more fat even faster

October 1, 2010
Woman walking on hill in city

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.

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.

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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
2 min 4-5 3.0-3.5 Window-shopping

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