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  1. All you need is the right plan to meet your goals. Maybe you're looking for an easy routine that can help you slim down without dieting. Or perhaps you prefer an intense workout that can help you shape up quickly. Check out these four walking routines, designed by Leigh Crews, a personal trainer and spokesman for the American College of Sports Medicine. One of them is sure to work for you. Start today and watch the pounds come off.
  2. Lose one pound a week by doing an intense workout and making small changes to your eating habits. If you need to shape up for a special event that's a month or two away, exercise alone is probably not enough. You'll need to watch what you eat as well. Follow this two-step plan and you'll walk off 300 calories per workout and easily cut calories from your diet. You can expect to lose one pound a week. Click here to see this plan.
  3. This gentle plan requires minimal time and can reduce your risk of heart disease and depression and improve your energy levels, sleep and memory.
  4. This plan leads to slow, steady weight loss of 10 pounds or more over one year and is perfect for beginners. Just be careful not to eat more than usual. To slim down faster, try to find small ways to cut out more calories. Click here to see this plan.
  5. 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. 
  6. 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.  
  7. 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:
  8. 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.
  9. 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).
  10. If your walking routine has become stale (translation: You've stopped losing weight), try ChiWalking. This new workout, created by fitness coach and author Danny Dreyer, is different from regular walking―you use your body more efficiently, burn more calories and tone your tummy as you move.New to walking? Jumpstart your workout with our easy, 4-week walking routine. 
  11. With one hand on your lower belly, place your other hand under your collarbone and lift up gently while lengthening the back of your neck. You will feel an upward stretch in your spine. Think of yourself as a strong column, with an imaginary vertical line stretching from shoulder to hip to heel. Don’t throw your shoulders too far back or slump forward.