To get the best results from your walk, you have to be consistent, so a routine that fits your life is key. That's why we developed the perfect 20-, 45-, and 60-minute walking workouts for you to lose weight. Now you can feel energized, sculpt your entire body (even your arms!), and burn megacalories in the time you have. Just mix and match all three on most days and you could lose up to 3 pounds this month—without changing your diet!
Walk 1
In 20 minutes: Boost your energy
To maximize your walk, go for speed. You'll burn about 25% more calories for every 0.5 mph increase, which is what each new level in the first 10 minutes of the plan below does. "This burns as much fat as possible in a short workout," says Rocker. And getting your heart rate up will give you an energy boost that will last all day.
Your Plan at a Glance
| Time |
Pace | Intensity Level |
| Start | Warm-Up | 3-4 |
| 1:00 | Easy Walk | 4-5 |
| 3:00 | Brisk Walk | 5-6 |
| 5:00 | Strong Walk | 6-7 |
| 7:00 | Power Walk | 7-8 |
| 9:00 | Speed Walk | 8-9 |
| 11:00 | Power Walk | 7-8 |
| 13:00 | Strong Walk | 6-7 |
| 15:00 | Brisk Walk | 5-6 |
| 17:00 | Easy Walk | 4-5 |
| 19:00 | Cool-Down | 3-4 |
| 20:00 | Finish |
Ready, Set, Go!
Here are the pace and exertion levels for all the workouts
Warm-Up, Cool-Down
Speed (mph): 2.5
How it feels: Like window-shopping.
Intensity level*: 3-4
Easy Walk
Speed (mph): 3.0
How it feels: Easy enough that you can sing.
Intensity level*: 4-5
Brisk Walk
Speed (mph): 3.5
How it feels: You can talk freely but no more singing.
Intensity level*: 5-6
Strong Walk
Speed (mph): 4.0 H
ow it feels:
You're slightly breathless.
Intensity level*: 6-7
Power Walk
Speed (mph): 4.5
How it feels: You can talk in brief phrases--but you'd rather not.
Intensity level*: 7-8
Speed Walk (or Jumping Jacks)
Speed (mph): 5.0
How it feels: No breath for chatting!
Intensity level*: 8-9
*Based on 1-10 scale, with 1 equivalent to sitting on the sofa and 10 equivalent to sprinting.
Walk 2
In 45 minutes: Sculpt every inch
Shape your arms and tone your abs while you walk off fat with this double-duty workout. By interspersing 2-minute bouts of strength-training, you'll build lean muscle, which keeps your metabolism revved even when you're not exercising. You'll also be doing your heart good. Researchers in Northern Ireland found that women in their 30s and 40s who walked for 45 minutes just twice a week reduced their systolic blood pressure by 5 points in 8 weeks, lowering their risk of stroke and heart attack.
Your Plan at a Glance
| Time |
Pace | Intensity Level |
| Start | Warm-Up | 3-4 |
| 4:00 | Strong Walk | 6-7 |
| 7:00 | Walking Lunges with 10-second break in the middle | |
| 9:00 | Strong Walk | 6-7 |
| 12:00 | Tree Sit, hold 20 seconds, rest 5 seconds, repeat | |
| 14:00 | Strong Walk | 6-7 |
| 22:00 | Reverse Curl, 3 sets of 10 reps, rest 10 seconds between sets | |
| 24:00 | Strong Walk | 6-7 |
| 27:00 | Triceps Dip, 2 sets of 10 reps, rest 10 seconds between sets | |
| 29:00 | Strong Walk | 6-7 |
| 32:00 | Push-Up, 2 sets of 10 reps, rest 10 seconds between sets | |
| 34:00 | Strong Walk | 6-7 |
| 37:00 | Walking Lunges with 10-second break in the middle | |
| 39:00 | Strong Walk | 6-7 |
| 42:00 | Cool-Down | 3-4 |
| 45:00 | Finish |
