3 Fat-Blasting Walking Routines

By Karen Asp

Walking is one of the easiest ways to get fit. It's free, you can do it just about anywhere and it burns up to 200 calories in 30 minutes. That's why we enlisted Bob Harper, one of the trainers from NBC's The Biggest Loser, to create a walking program that blasts calories by including strength-training moves. Aim to walk four to six times a week, ideally picking a different routine each day. For motivation, check out the stories of four women who each shed major pounds mainly by walking. In just a few weeks, you'll be on your way to becoming the next weight-loss success story!

See before and after photos of women who've kept their weight off for years.

Walk #1: Muscle Up

Location: Your neighborhood
Goal: Increase upper-body strength by alternating cardio and strength moves. Throw a resistance band in your pocket before you leave.
Total time: 38 min

5 min Warm up: Walk at easy pace.

1 min Walk fast, pumping your arms.

3 min Stop walking and do the following moves with your band, moving as quickly as you can:

Lateral Raises

Standing with both feet in the center of the band, hold the ends in each hand. With arms at sides, lift band to shoulder height (or as high as you can without going past shoulders); release. Do 30 reps.

Overhead Presses

Hold ends of band in each hand. Place left foot in center of band and right foot about 8 inches in front of the left (the band should be behind you). Lift arms to shoulder height so they form 90-degree angles. With palms facing forward, press arms straight up, keeping arms next to ears. Lower back down to starting position. Do 30 reps.

Biceps Curls

Hold ends of band in each hand and stand with both feet about shoulder-width apart in center of band. With palms facing forward, arms by thighs and elbows close to sides, lift hands to shoulders. Keep wrists straight. Release. Do 30 reps.

24 min Alternate 3 min of fast walking with 3 min of the above strength moves. (You should do circuit 4 times.)

5 min Cool down by walking at an easy pace and stretching.

Walk #2: Fat Blast

Location: Indoor mall or outdoor park
Goal: Burn fat with high-intensity cardio moves while increasing lower-body strength.
Total time: 41 min

5 min Warm up by walking at an easy pace; work up to a brisk pace.

3 min Do walking lunges.

Stand with feet together, hands on hips. Step right foot forward about a foot or two, lowering body until right thigh is parallel to floor. Release, step left foot next to right, and repeat, this time stepping the left foot forward. Keep moving forward with each lunge.

4 min Walk briskly.

1 min Skip/walk briskly.

2 min Walk at a slow pace so you catch your breath (recovery walk).

3 min Walking lunges.

4 min Walk briskly.

1 min Skip/walk briskly.

2 min Recovery walk.

3 min Walking lunges.

4 min Walk briskly.

1 min Skip/walk briskly.

2 min Recovery walk.

1 min Do speed squats.

Stand with your back to a bench or chair, feet hip-width apart and arms at sides. Lower body as if you're about to sit, extending arms in front of you. When thighs are parallel to floor, stand back up. Do as many as you can. 30 sec Recovery walk. 1 min Speed squats.

30 sec Recovery walk.

1 min Speed squats.

1 min Recovery walk.

1 min Do a standing bend: Bend forward until head is hanging. Put hands on elbows and breathe deeply. Let neck relax and feel your muscles release.

Walk #3: Indoor Power Walk

Location: A treadmill
Goal: Burn big calories by alternating harder and easier periods of work (intervals); build overall strength.
Total time: 46 min

3 min Warm up: Walk at an easy pace (3-3.5 mph at 1 percent incline).

1 min Walk fast (4.5-4.8 mph).

1 min Moderate-pace walk (3.5 mph).

28 min Continue alternating 1 min of fast walking with 1 min of moderate. Challenge: Increase the incline during the fast walk to 3-5 percent.

3 min Cool down with an easy walk (3-3.5 mph with no incline).

10 min Do the following strength exercises (repeat series up to 3 times):

Plank

Lie facedown on floor with elbows under shoulders, feet hip-width apart. Contract abs and press body off floor so only forearms and feet are supporting body. (If this is too difficult, keep knees on floor.) Keep body in one straight line; hold 30 seconds, then release.

Push-ups

Lie face-down on floor and place hands under shoulders, fingers forward. Keep knees on the floor and bend lower legs back, crossing at the ankles. Contract abs and lift upper body off floor until arms are almost straight. Keeping head in line with spine, lower chest until you're about 3 inches from the floor. Push back up to starting position. Do 25 reps.

Treadmill Squats

With the treadmill turned off, put your feet on either side of the treadmill belt, hold the handlebars and lower your body toward the floor, keeping your knees over your ankles. Lower until your thighs are almost parallel to the floor. Release and return to start. Do 50 reps.

Photos: Daniela Stallinger/Woman's Day

Original article appeared on WomansDay.com.

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