Having worked as a fitness trainer and editor for Prevention, America’s leading healthy lifestyle magazine, for 20 years, I’ve worked with you at marathon races, magazine test runs, local neighborhoods and parks across the country. I have walked and talked with hundreds of women like you.
What’s the most common complaint you hear while walking? “I’m not losing weight!” That’s why I use the latest exercise science to help you get moving, maximize fat loss, and permanently lose weight. I created a Walk Off Weight (WOW) program to leave you behind.
Walk #1: Firm Up Fast
Turn hilly terrain into a calorie-blasting extravaganza while sculpting your lower body, says Tina Vindum, founder of Outdoor Fitness in San Francisco.
| Duration | Exercise | RPE |
| 4 min | Do knee lifts in place for 1 minute, engaging abs as you lift knees, then walk at moderate intensity on flat terrain. | 5-6 |
| 2 min | Crescendos: Find a hill that takes about 2 minutes to climb, gradually increasing your speed as you approach the top. | 2-8 |
| 2 min | Recover, walking to the bottom of the hill. | 5-6 |
| 3 min | Do walking lunges up the hill; push strongly off back toes. | 7-8 |
| 2 min | Do sumo squats: With right side facing hill, do side squats up, lifting arms to shoulder height. Switch sides halfway up. | 8 |
| 2 min | Recover, walking to the bottom of the hill. | 5-6 |
| 2 min | Hill bounds: Step right foot wide to the right, then left foot wide to left. Continue in a V pattern, adding a leap as you step. | 8 |
| 2 min | Recover, walking to the bottom of the hill. | 5-6 |
| 4 min | Crescendos (2 minutes); recover by walking to bottom of the hill. | 2-8 |
| 4 min | Walk at a moderate pace on flat terrain. | 3-4 |
| Payoff: 300 calories burned **
* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10. ** All calorie counts based on a 140-pound woman. |
Walk #2: Blast Fat
A weighted vest will safely ratchet up your intensity and blast more calories without straining your joints, says Debbie Rocker, creator of WalkVest. (Find one plus an instructional CD for $80 at walkvest.com.)
| Duration | Exercise | RPE |
| 5 min | Walk easy (3 minutes), gradually increasing speed (2 minutes). | 3-4 |
| 8 min | Up the intensity to a power walk, swinging arms (5 minutes), then increase intensity for 3 minutes, pumping arms. | 6-8 |
| 2 min | Recover, focusing on form | 4-5 |
| 2 min | Walking lunges: Alternate forward lunges for 20 seconds (about 10 reps). Resume normal walking for 20 seconds; repeat lunge/walk series 3 times. | 5-6 |
| 2 min | Resume normal walking pace. | 4-5 |
| 5 min | Swing arms; push off back foot to increase intensity. | 7-9 |
| 1 min | Recover by walking at a normal pace. | 4-5 |
| 3 min | Repeat walking lunge series for 30 seconds (about 15 reps), with 30 seconds of normal walking. Repeat series 3 times. | 5-6 |
| 2 min | Walk easy to recover. | 2-3 |
| Payoff: 235 calories burned (wearing a 6-pound vest)**
* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10. ** All calorie counts based on a 140-pound woman. |
Walk #3: Tone Up Top
Grab a pair of Nordic walking poles and increase your burn up to 30 percent while sculpting your upper body, says Chicago trainer Karen McFarland. (Find poles for about $100 at rei.com.)
| Duration | Exercise | RPE |
| 3 min | Warm up, easy to moderate pace. | 5-6 |
| 2 min | Increase speed slightly. | 7 |
| 1 min | Recover, allowing heart rate to decrease slightly. | 6 |
| 2 min | High-knees skipping: Drive your knees toward your chest and use the poles to help propel you forward and up. | 8 |
| 1 min | Recover at moderate intensity. | 6 |
| 2 min | Increase speed slightly. | 7 |
| 1 min | Recover at moderate intensity. | 6 |
| 2 min | Walk very briskly, high intensity. | 9 |
| 1 min | Recover at moderate intensity. | 6 |
| 2 min | Walk very briskly, high intensity. | 9 |
| 1 min | Recover at moderate intensity. | 6 |
| 2 min | High-knees skipping. | 8 |
| 1 min | Recover at moderate intensity. | 6 |
| 2 min | Increase speed slightly. | 7 |
| 4 min | Recover at moderate intensity. | 6 |
| 3 min | Slow pace and cool down. | 3-4 |
| Payoff: 210 Calories burned**
* Rate of perceived exertion, or RPE. Use this to determine your intensity level on a scale of 1 to 10. ** All calorie counts based on a 140-pound woman. |
