Blast fat, boost energy, and tone up with every step...

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 workouts. 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!

The Expert Certified Trainer: Debbie Rocker, author of Walking for Weight Lossand A.M. and P.M. Walking DVDs, designed these workouts.

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:
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

**See below for all pace descriptions.

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

How 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.