Learn how to burn more calories when you walk by adding intervals and aerobic moves in this 3-week plan

Week 3: Mix In Moves
Time per walk: 30 minutes
Walks this week: 4

Blending agility and balance exercises into your walks this week helps you tone up while you burn calories. After a 10-minute warm-up, perform one of the following moves for about 30 seconds, then walk for 90 seconds. Do about 5 of those 2-minute drills; add a few more if you're feeling up to it. Finish your workout with a 10-minute brisk walk, gradually slowing to a cooldown at the end.

Try this routine:
Warm-up (10 minutes):   Walk at a brisk pace, effort level 5 or 6

Crossovers (30 seconds):   Turn to right. Cross right for over left, then step left with left food. Repeat 5 times, then switch directions, crossing left food over right and stepping right with right foot.

Walk (90 seconds)

Sidewalk Hops (30 seconds): Stand with left side facing a line or crack in a sidewalk. Jump both feet over line and back again. Repeat 7 times. Next, lift right foot and hop left foot over line and back. Turn to right and hop on right foot over line and back. Repeat 7 times.

Walk (90 seconds)

Skip (30 seconds):  Bouncing off balls of feet, skip straight ahead, or go slightly out to the left, then right (moving back and forth across path). Pump arms and lift knees for a more intense cardo workout.

Walk (90 seconds)

Around-the-Clock Lunges with Leaf Pickup (30 seconds):  Do around-the-clock lunges (see below for directions), but with each lunch, lift back leg and lean forward, as if picking a leaf off the ground.

Walk (90 seconds)

Side Step-Ups (30 seconds):  Stand with left side facing a curb (or set of stairs). Cross right foot over left leg to step up onto curb (left food hovers above ground). Step down with left foot, then right and repeat. Do 8 to 12 step-ups on each side.

Walk (90 seconds)

Walk (10 minutes): Slow the pace to cool down for the last few minutes

Total time: 30 minutes

Other moves to incorporate:

Side Shuffles: Turn to face the right side of the pacth and shuffle sideways, leading with left foot and following with right. Stay low, with knees bent and arms extended in front of chest. After about 15 seconds, switch sides, leading wtih right foot.

Grapevine Combo: Cross right foot over left, then step left foot to left, landing in a side sqat. As you stand, lift right leg and arm out to side. Lower and repeat 8 to 12 times per side.

Switchback Walk: If exercising in a hilly area, walk diagonally up hills, moving across them to the left and then to the right, as if traversing a steep trail.

Around-the-Clock Lunges: Imagine standing in the center of a clock. Step your right foot to 12 o'clock, landing in a lunge (with front knee bent about 90 degrees), then step back to center. Repeat stepping right foot to 1, 2 and 3 o'clock (landing in a side sqaut), then back to 6 o'clock. Repeat with left foot, stepping to 12, 11, 10, 9 and 6 o'clock.

Side Leg-Lift Jumps: Stand with left side facing curb or stairs. Jump up on curb, landing with left foot and lifting right foot then left. Do 8 to 12 times per side.

 

 

 

Pages