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Walk for a Healthier Heart

Here’s a simple plan to help you burn fat and boost your heart rate.

To get the best results from walking, keep to a consistent routine that fits your lifestyle. Try this simple 20-minute beginner’s walking workout, designed by certified trainer Debbie Rocker, author of Walking for Weight Loss and A.M. and P.M. Walking DVDs. When this plan becomes too easy, add an extra sequence of “easy-brisk-strong-power-speed walking” until you build up to 45 minutes total per walk. For starters, aim for at least three days of walking each week, but try to do this workout on most days of the week. As with any new exercise plan, check with your doctor before you begin to make sure the plan is right for you.

Minutes           Do this            Intensity level*
Start                 Warm-up         3–4 (like window shopping)
1:00                  Easy Walk      4–5 (easy enough that you can sing)
3:00                  Brisk Walk      5–6 (you can talk freely but no more singing)
5:00                  Strong Walk   6–7 (you’re slightly breathless)
7:00                  Power Walk    7–8 (you can talk in brief phrases, but you’d rather not)
9:00                  Speed Walk    8–9 (there’s no breath left for chatting!)
11:00                Power Walk    7–8 (you can talk in brief phrases, but you’d rather not)
13:00                Strong Walk    6–7 (you’re slightly breathless)
15:00                Brisk Walk       5–6 (you can talk freely but no more singing)
17:00                Easy Walk       4–5 (easy enough that you can sing)
19:00                Cool-down      3–4 (like window shopping)
20:00                Finish

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