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Walk Off 10 Pounds in 28 Days

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Midday Moves
Walk Off 10 Pounds in 28 Days

Best for: Power-walkers who trek on the treadmill or outdoors (with access to small-to-steep hills) during lunch
Pounds you can lose: 10 this month with menu plan
Calories burned: Up to 500 per workout
Why this program works: "Metabolism and energy peak in the early afternoon, so you can really push yourself during your workout," says fitness expert Leslie Sansone, creator of the Walk at Home DVD series, who developed this program.

Boost your results. Wear a 5- to 10-pound weighted vest on all your walks. "The heavier you are, the more calories you burn while exercising," says Sansone.

Training Schedule
S M T W T F S

Foot it super quick; no breaks.

Incline: 0%
RPE: 5 to 6

Time: 50 min


Hoof it fast!

Incline: 3% or find a small hill.
RPE: 6

Time: 45 min





Pump your arms to power your legs.

Incline: 0%
RPE: 5 to 6

Time: 50 min




Climb on.

Incline: 3% or find a small hill.
RPE: 6

Time: 45 min






You should be too breathless to talk.

Incline: 0%
RPE: 7 to 8

Time: 50 min




Smile through the burn!

Incline: 3% or find a small hill.
RPE: 6

Time: 45 min




Move those legs.

Incline: 0%
RPE: 5 to 6

Time: 50 min





Today you work.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min


You get a mini break this outing.

Incline: 0%
RPE: 5 to 6

Time: 50 min






An uphill trek.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min





Today is a steady climb.

Incline: 3% or find a small hill.
RPE: 6

Time: 50 min





Stay strong.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min





Don’t even think about slacking.

Incline: 0%
RPE: 5 to 6

Time: 50 min






Your hips should look firmer.

Incline: 3% or find a small hill.
RPE: 6

Time: 50 min





Speed intervals.

Incline: 0%
Walk fast for 1 min; recover. Repeat 10 times.
RPE: 8

Time: 50 min

Use this time to clear your mind.

Incline: 0%
RPE: 5 to 6

Time: 50 min






Pick up the pace.

Incline: 0%
Walk fast for 2 min; recover. Repeat 6 times.
RPE: 8

Time: 50 min




Perfect posture: chest proud, shoulders back.

Incline: 3% or find a small hill.
RPE: 6

Time: 50 min



An uphill trek.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min






Go the limit.

Incline: 0%
Walk fast for 2 min; recover. Repeat 6 times.
RPE: 8

Time: 50 min




Work your glutes.

Incline: 0%
RPE: 5 to 6

Time: 50 min.







Climb like a pro.

Incline: 3% or find a small hill.
RPE: 6

Time: 50 min


Go all-out.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min




Speed intervals.

Incline: 0%
Go fast for 1 min; recover. Repeat 10 times.
RPE: 8
Time: 50 min


This is your only “easy” day this week.

Incline: 0%
RPE: 5 to 6

Time: 50 min



Push the intensity.

Incline: 3% or find a small hill.
RPE: 6

Time: 50 min




Almost there.

Incline: 5% for 5 min, then 7% for 2. Repeat.
RPE: 7

Time: 42 min



Grand finale!

Incline: 0%
Walk fast for 2 min; rest.
Repeat 6 times.
RPE: 8

Time: 50 min

Body check! Walking with a short, quick stride will help reduce impact on your knees and hips.

You asked... "How do I ramp up any routine to make it more exciting and challenging?"

Sansone says... "Add some strength moves at the end. Doing lunges and squats conditions your muscles to use more fuel throughout the day and burn more calories overall. You might also try different strides, stepping sideways or backwards. That's how you move in real life, so that's how you should train."

Menu

Aim for 1,300 calories daily: 300 for breakfast, 400 at lunch, 500 at dinner, and 100 as a snack.

You don't need to eat more because you're power-walking during lunch. "Instead, split your meal in half," says Pace. "Have a few bites before your workout and finish the rest after." Her hunger-satisfying suggestions:

Whole Grain Greek Salad Sandwhich
Takout Options

1 oz feta cheese
2 cups shredded romaine
4 Kalamata olives
1/2 cup chopped tomatoes
1/4 cup chopped red onion
and green peppers
1 tsp extra-virgin olive oil
1 low-calorie pita
Pinch oregano
Stuff ingredients into pita.
Enjoy with a fruit cup.

PER SERVING 380 CAL; 16 g
FAT (6 g SAT); 11 g PRO; 51 g
CARB; 6 g FIBER; 740 mg

SODIUM; 25 mg CHOL

Chipotle Chicken Burrito
Bowl with black beans,
fajita veggies and
tomatillo—green chili salsa.

PER SERVING 345 CAL; 8 g
FAT (2 g SAT); 41 g PRO; 31 g
CARB; 13 g FIBER; 1,020 mg

SODIUM; 115 mg CHOL














Boston Market Roast
Turkey with fresh
steamed veggies and
seasonal fruit salad.

PER SERVING 330 CAL; 8 g
FAT (1 g SAT); 41 g PRO; 24 g
CARB; 4 g FIBER; 795 mg

SODIUM; 70 mg CHOL











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