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  1. Looking to burn calories and build muscle? It's as easy as slipping on your sneakers and going for a walk. This fitness plan comes with a new move each week to blast fat, build strength and beat boredom. Follow the advice on technique and gear, and you  will be in the best shape of your life in a month.Ready for more advanced moves? Try our ChiWalking Workout. 
  2. Number of walks this week: 4Time per workout: 25 to 40 minutes This week, build your fitness base and burn more calories by taking more steps every time you walk. Up the ante everyday by adding an 5 extra minutes at a brisk pace (where you can speak fairly easily but are slightly breathless) and you'll burn an extra 21 to 28 calories every time you walk. If you start with a 25 minute walk on your first day, you should be up to a 40 minute walk by your final workout.  
  3. Number of walks this week: 4Time per workout: 30 minutes Incorporate intervals this week. At the start of each walk, warm up properly to get loose. In the fast portion, push yourself to the point where you almost feel like it’s easier to run but keep to a very fast walk. On a scale of 1 to 10, it should feel like an 8 or 9 (talking is very difficult). Then slow down to a 4 or 5 effort level (you can breathe a little easier). Follow the walking schedule below:
  4. Number of walks this week: 4Time per workout: 30 minutes Mix up your routine with agility and balance exercises this week. After a 10-minute warm-up, perform one of the agility moves for about 30 seconds, followed by 90 seconds of walking. Do about five of these two-minute drills (if you’re feeling up to it, add a few more). Finish your workout with a 10-minute brisk walk, gradually slowing to a cooldown at the end.
  5. Number of walks this week: 4 (2 with strengthening moves)Time per workout: 25 to 40 minutesSculpt your arms, back and shoulders with a resistance band this week. Add our four strengthening moves to two 30-minute walks this week, either in the middle or at the end. (Avoid doing these workouts consecutively—take at least one day off in between.) For the other two walks, choose a routine from the previous three weeks (focusing on distance, speed or agility).
  6. Adding two little poles to your walk may not look like much, but it can increase your calorie burn by 46 percent
  7. This gentle plan requires minimal time and can reduce your risk of heart disease and depression and improve your energy levels, sleep and memory.