Walk Off 10 Pounds in 28 Days

By Chee Gates

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Rise and Stride

Best for: Morning walkers who might meet up with friends
Pounds you can lose: 6 this month with menu plan
Calories burned: Up to 300 per workout
Why this program works: "Morning exercisers tend to stick with their workouts because nothing else —besides sleep—has the chance to get in the way," says fitness expert Nicole Nichols, creator of the DVD SparkPeople: Total Body Sculpting, who also designed our a.m. program. "Plus, working out with friends adds the accountability factor while making exercise feel more enjoyable."

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Training Schedule

Practice maintaining your pace.

RPE: 5

Time: 30min

Walk briskly for 5 min; go hard for 1 min. Repeat 5 times.

RPE: 5 to 7

Time: 30 min

Ready to work? Increase your pace or incline at least 4 times.

RPE: 5 to 7

Time: 30 min

Hum a song that you and your friends know.

RPE: 5

Time: 30 min

Increase your pace or incline at least 4 times.

RPE: 5 to 7

Time: 30 min

Walk briskly 5 min; go all-out for 1 min. Repeat 5 times.

RPE: 5 to 7

Time: 30 min

Rest

Walk up and down hills as many times as possible.

RPE: 6 to 8

Time: 35 min

Walk as fast as you can, nonstop.

RPE: 8

Time: 35 min

Step briskly for 6 min, then super fast for 2. Repeat 5 times.

RPE: 6 to 8

Time: 40 min

Strut at a steady, moderate pace.

RPE: 5

Time: 40 min

Have a friendly race uphill.

RPE: 6

Time: 30 min

Step briskly for 6 min, then super fast for 2. Repeat 5 times.

RPE: 6 to 8

Time: 40 min

Rest

Maintain your pace and intensity.

RPE: 6

Time: 40 min

Blaze as fast as you can for 5 min; recover. Repeat.

RPE: 6 to 8

Time: 40 min

Fire up your glutes: Climb a slight hill most of the workout

RPE: 7

Time: 40 min.

Walk quickly for 6 min; bolt for 3. Repeat 5 times.

RPE: 6 to 8

Time: 45 min

Trek up and down a tough hill nonstop.

RPE: 6 to 8

Time: 45 min

Find a slight hill to climb steady and strong most of the workout.

RPE: 7

Time: 45 min

Rest

Walk 6 min; up the pace or incline for 3. Repeat.

RPE: 6 to 8

Time: 45 min

Keep your speed at fast and furious.

RPE: 7

Time: 45 min

Walk up and down a hill as many times as possible.

RPE: 6 to 8

Time: 45 min

Forge ahead 6 min; boost speed or incline for 3. Repeat.

RPE: 6 to 8

Time: 45 min

Work your butt off today. Talking should be difficult.

RPE: 7 to 8

Time: 45 min

Grand finale! Go all-out. Change incline and speed at will.

RPE: 8

Time: 45 min

Rest

Pace check! Going fast enough? Count your strides for one minute. Your goal is at least 55.

Step up. Walking sneakers are a worthwhile investment since they provide plenty of support and cushioning in the heel. Ryka makes great ones starting at $48 (ryka.com).

You asked... "Is a pedometer really necessary? And if so, do I need to buy an expensive one?"

Nichols says... "Wearing that little reminder can keep you motivated. As for price and quality, an inexpensive model is usually less accurate and has a shorter life." We like the Fitbit Zip ($60, fitbit.com) and Omron's HJ-322U ($45, omronhealthcare.com). If you have a smartphone, try a pedometer app like MapMyWalk (free).

Menu

Aim for 1,450 calories daily: 300 at breakfast, 450 at lunch, 550 at dinner, and 150 as a snack.

"Start your day with belly-filling fiber and lean protein to keep muscles strong," says Nicolette Pace, RD, director of NutriSource, a medical nutrition therapy and weight-loss center in New York City. Her breakfast suggestions:

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Slim Smoothie

Get-Skinny Cereal

Lean Omelet

1/2 cup plain nonfat Greek yogurt
1/2 cup sliced strawberries
1 tsp vanilla extract
1 cup ice
1 oz almonds (on side or
ground into smoothie)

PER SERVING 270 CAL; 15 g FAT
(1 g SAT); 19 g PRO; 17 g CARB; 5 g

FIBER; 62 mg SODIUM; 0 mg CHOL

1/2 cup cooked whole-grain cereal
1/2 cup almond milk
1/4 cup blueberries
1 hard-boiled egg (on side)

PER SERVING 230 CAL; 8 g FAT
(2 g SAT); 10 g PRO; 29 g CARB; 3 g

FIBER; 137 mg SODIUM; 187 mg CHOL

3 egg whites
1 oz sliced deli turkey
1 slice Swiss cheese
1/4 cup chopped peppers, cooked
1/4 cup chopped onions, cooked
1 tangerine on the side

PER SERVING 260 CAL; 9 g FAT
(5 g SAT); 26 g PRO; 20 g CARB; 3 g