You know that trusty walking workout of yours? We’ve decided to kick it up a notch, adding strength-training moves every 4 minutes. The result: A mega calorie-burning walk that builds muscle and trims inches all over. Do this routine three times a week (with a day of rest in between) and you’ll start to tone up in about 3 to 4 weeks.
1. Walk: 0–4 minutes
Walk at a comfortable pace to warm up your muscles and loosen your joints.
Knee-Ups: 4–5 minutes
As you walk, bend and lift each leg at a 90-degree angle (knee should be parallel to hip).
2. Walk: 5–9 minutes
Pick up the pace a bit and walk at a moderate speed.
Walking Lunges: 9–10 minutes
Step your left leg out in front of you about 2 to 3 feet, bending your knee (but don’t let it extend past your toes). Bend your back leg slightly as well, keeping your hands on your hips, going as low as you can, keeping your back straight. Step forward with right foot and repeat. Keep alternating sides as you move forward.
3. Walk: 10–14 minutes
Speed-walk. It should be difficult to talk, but you shouldn’t be breathless.
Jumping Lunges: 14–15 minutes
Bend your right leg slightly, extending your left leg behind you. Your left arm should be bent forward and your right arm back. Jump in place, switching sides so your left leg and right arm are in front. Continue to jump, alternating sides.
4. Walk: 15–19 minutes
Speed-walk, but not quite as fast as you did in the previous 4 minutes.
Windmills: 19–20 minutes
As you step your left leg out to the side and bend it about 45 degrees, reach your right arm down toward your left foot, lifting your left arm up and slightly behind you. Keep your back flat and look straight ahead (not up). Come up to center and repeat the move on the other side. Keep alternating as quickly as you can in a fluid motion.
5. Walk: 20–24 minutes
Walk at a brisk pace.
Jump Squats: 24–25 minutes
Stand up straight with feet spread apart (a bit beyond shoulder-width). Bend your knees and sit back as if you’re sitting in a chair. Jump up and straighten your legs briefly, then land back in squat position. Repeat for a set of 5–8.
6. Walk: 25–29 minutes
Walk at a moderate pace to cool down.
Hip & Quad Stretch: 29–30 minutes
Start on your knees with your upper body straight. Step your left leg out in front of you a few feet with your hands resting mid-thigh. Push your hips forward and lean back slightly. Hold for 20 seconds, then switch legs and repeat on the other side.
Photos: Woman’s Day/Victor T. Johnson
