Constantly changing pace sculpts stronger legs, helps you break through plateaus, and beats boredom, says Lee Scott, a walking coach in Oakville, Ontario, who developed this workout that helps you burn more calories.
The Plan
After a 3-minute warm-up, follow the pyramid routine below, which builds to a peak intensity. Repeat 4 times; cool down for 3 minutes.
| Time | Intensity | Speed (mph) | What it feels like |
| 2 min | 5-6 | 3.5-4.0 | Late to meet a friend |
| 2 min | 7-8 | 4.0-4.5 | Late to meet your boss |
| 1 min | 8-9 | 4.5-5.0 | Your bus is pulling away from the curb |
| 2 min | 7-8 | 4.0-4.5 | Late to meet your boss |
| 2 min | 5-6 | 3.5-4.0 | Late to meet your friend |
| 2 min | 4-5 | 3.0-3.5 | Window-shopping |
