January 30, 2015
Photo by: Jeff Lipsky
Alison’s favorite way to boost the benefits of a walk is to squeeze in short bursts of resistance moves by using what’s around her (no equipment necessary). Here, Alison shares a simple multitasking workout.
2 MIN Start with a brisk walk
30 SEC Lunge twist
Stand with feet hip-width apart. Step out in front with right leg and bend your front knee as you lower down into a lunge (be sure knee is directly over foot). In lunge position, twist your upper body toward the right side. Return to start and repeat with left leg. Continue alternating sides.
2 MIN Brisk walk
30 SEC Triceps dips
Find a bench and sit with palms next to you, flat on the edge. Scoot off the bench so your lower back is a few inches away from it. Bend elbows and lower body down a few inches, then straighten arms. Repeat this movement.
30 SEC Side steps
Step your right foot out to the side, then bring your left foot to meet it; step your left foot to the left side, then bring your right foot to meet it. Continue this movement.
30 SEC Reverse lunges
Stand with feet shoulder-width apart. Step back with your right leg and bend both knees as you lower your body down. Push back up to start, and repeat with left leg. Continue alternating sides.
30 SEC Single leg step-ups
Stand in front of a curb and step onto it with your left foot, while bringing right knee up to 90 degrees (so it’s perpendicular to your torso). Step back down with right foot and repeat on the other side. Continue alternating.
1 MIN Brisk walk
1 MIN Cool down
(Slow your pace as you breathe deeply.)
SPEED UP TO TRIM YOUR TUMMY
Research found that women who did a few shorter, fast-paced walks a week lost more belly fat than those who strolled at a moderate speed. (The power walkers also shed 5 times as much total body fat.) Remember to pump your arms and pick up the pace during your walk.
LOSE WEIGHT WITH THIS PLAN
Whether you’re looking to drop 5, 10, 15 or 50 pounds, the routine above will help you get started. Each time you do it, you can burn up to 100 calories. You’ll also build lean muscle, which some experts say burns more calories than fat. Squeeze in this walk and trim 200 calories from your diet daily (the equivalent of just 1 small bag of potato chips), and you’ll lose at least 5 pounds in two months. To boost the burn and drop 10 pounds: Do the routine twice in one session and cut 400 calories from your daily intake (only 1 cup of frozen yogurt and a small latte).
Hair by David Keough/Celestine Agency for John Frieda; Makeup by Corina Duran for Exclusive Artists; Wardrobe styling by Amy Berlin; Manicure by Joanie Moscatello for Covergirl; Prop styling by Scott Horne for Big Leo. Clothing: Peach half zip top by Athleta; Navy bottom by Splits 59; Sneakers by New Balance
15 minute workout alison sweeney alison sweeney workout walking exercise walking workout
Last modified: January 30, 2015
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