Walk off weight with a made-for-you plan
Choose from four walking workouts, which are guaranteed to help you tone up and slim down
Anyone can walk off weight: 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. And if you're perfectly happy with your weight, we've still got you covered: Try our health-boosting walking strategies (Plan 3). And if you're walking outside, please remember to slather on the sunscreen to protect your skin!
Plan 1: Lose weight at lunch
Do a 200-calorie workout before you eat. You'll still have plenty of time to enjoy your meal.
This plan makes it easy for beginner and advanced walkers to squeeze in a simple 30-minute routine five days a week. You'll do different speed bursts to maximize your calorie burn without getting tired or too sweaty. Click here to see this plan.
Plan 2: Drop pounds fast!
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.
Plan 3: Improve your health
This gentle plan requires minimal time and can reduce your risk of heart disease and depression and improve your energy levels, sleep and memory.
Walk for at least 30 minutes every day--it's key for optimal health and may help prevent illnesses, like heart disease. If you can't do a full session, break it down into 5-to-10-minute walks. You can also buy a pedometer to track your steps: aim for 10,000 per day. Use these ideas to sneak as much walking as possible into your daily routine. Click here to see this plan.
Plan 4: Drop a dress size without dieting
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.
Get ready to get in the best shape of your life in just one year! This plan builds slowly: it's a step-by-step guide for couch potatoes to get started and gain the strength to burn serious calories. You'll start by walking off about 100 calories. Halfway through (by month six), you'll blast about 350 calories per walk. By the end of the year, you could be burning 440 calories per workout! Click here to see this plan.
Rock on: No matter which plan you choose, crank up your favorite tunes. One study found that exercisers who listened to music were able to work out for longer periods.
Source: Fairleigh Dickinson University in Teaneck, N.J.
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