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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% |
Hoof it fast! Incline: 3% or find a small hill. |
Pump your arms to power your legs. |
Climb on. Incline: 3% or find a small hill. |
You should be too breathless to talk. Incline: 0% |
Smile through the burn! Incline: 3% or find a small hill. |
Move those legs. Incline: 0% |
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Today you work. Incline: 5% for 5 min, then 7% for 2. Repeat. |
You get a mini break this outing. Incline: 0% |
An uphill trek. Incline: 5% for 5 min, then 7% for 2. Repeat. |
Today is a steady climb. Incline: 3% or find a small hill. |
Stay strong. Incline: 5% for 5 min, then 7% for 2. Repeat. |
Don’t even think about slacking. Incline: 0% |
Your hips should look firmer. Incline: 3% or find a small hill. Time: 50 min
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|
Speed intervals. Incline: 0% |
Use this time to clear your mind. Incline: 0% |
Pick up the pace. Incline: 0% |
Perfect posture: chest proud, shoulders back. |
An uphill trek. Incline: 5% for 5 min, then 7% for 2. Repeat. |
Go the limit. Incline: 0% |
Work your glutes. Incline: 0% |
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Climb like a pro. Incline: 3% or find a small hill. |
Go all-out. Incline: 5% for 5 min, then 7% for 2. Repeat. |
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This is your only “easy” day this week. Incline: 0% |
Push the intensity. Incline: 3% or find a small hill. |
Almost there. Incline: 5% for 5 min, then 7% for 2. Repeat. |
Grand finale! Incline: 0% |
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