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Walk Your Way to Weight Loss

Try this plan designed to help you burn calories.

With a weight loss goal in mind, try high-intensity interval training like the kind featured in this walking workout, designed by certified trainer Debbie Rocker, author of Walking for Weight Loss and A.M. and P.M. Walking DVDs. This routine alternately revs up your pace to a speed walk (or jumping jacks) and then slows you down so you can recover and do it again. 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)
2:00                  Brisk Walk           5–6 (you can talk freely but no more singing)
7:00                  Speed Walk        8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
9:00                  Easy Walk           4–5 (easy enough that you can sing)
10:00                Strong Walk        6–7 (you’re slightly breathless)
15:00                Speed Walk        8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
17:00                Easy Walk           4–5 (easy enough that you can sing)
18:00                Strong Walk        6–7 (you’re slightly breathless)
23:00                Speed Walk        8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
26:00                Easy Walk            4–5 (easy enough that you can sing)
27:00                Strong Walk         6–7 (you’re slightly breathless)
32:00                Speed Walk         8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
36:00                Easy Walk            4–5 (easy enough that you can sing)
37:00                Strong Walk         6–7 (you’re slightly breathless)
42:00                Speed Walk         8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
47:00                Easy Walk            4–5 (easy enough that you can sing)
48:00                Strong Walk         6–7 (you’re slightly breathless)
53:00                Speed Walk         8–9 (there’s no breath left for chatting!)
                          or Jumping Jacks
58:00                Cool-down           3–4 (like window shopping)
60:00                Finish

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