Bored with your walking routine? Pump up the fun and the fat burn with this 50-minute interval routine created by Lee Scott, a walking coach and the owner of Wow Power Walking in Toronto. Walking is the foundation of the workout—you’ll walk to warm up, cool down, and recover from the hard effort of the intervals. But it’s the cardio and strength-training drills (the hard halves of the intervals) that will really help sculpt your body and blast extra calories. Because these 10 moves focus on your core, you’ll see a big change in your abs. Scott trained 12 women using this program 4 times a week, and in just a month, one lost 5 inches off her waist! The 11 others had similarly excellent results, losing inches and pounds while gaining tone and definition.
Do this 50-minute workout 4 times a week. The moves and format will stay the same throughout, but starting in week 3, you’ll do longer cardio and strength intervals. Going harder for longer will boost your muscular and cardiovascular endurance.
Do each cardio interval exercise for 30 seconds, then walk/recover for 30 seconds. Complete the circuit twice, for a total of 10 minutes.
Do each strength interval exercise for 30 seconds, then walk/recover for 30 seconds. Complete the circuit 4 times, for a total of 20 minutes.
Do each cardio interval exercise for 60 seconds, then walk/recover for 60 seconds. Do the circuit once, for a total of 10 minutes.
Do each strength interval exercise for 60 seconds, then walk/recover for 60 seconds. Complete the circuit 2 times, for a total of 20 minutes.
Walk at an easy to moderate pace: 5 minutes. Walk at a brisk pace: 5 minutes.
Alternate cardio intervals with recovery intervals. During recoveries, walk as fast as you can while still allowing your breath to slow.
Do each move for 30 seconds during week 1 and for 60 seconds during week 2.
SKIP: Hop on left leg while bending right knee up to hip height. Travel forward, alternating sides.
SIDE SHUFFLE: Stand with knees bent in a half squat. Shuffle to the left 4 times, hopping as legs come together. Stop, then shuffle to the right 4 times. Alternate sides.
LUNGE WITH TWIST: Step forward with left foot into a lunge. Twist torso to the right. Step right foot to meet left. Alternate sides, moving forward.
LATERAL HOP: With hands on hips and feet together, hop to the left 12 to 24 inches, then to the right 12 to 24 inches. Repeat.
CURB CLIMB: Step up onto a curb or stair with left foot, then right foot. Step down. Repeat, alternating sides.
Alternate strength intervals with walking/recovery intevals. During recoveries, walk as fast as you can while still allowing your breath to slow.
Walk, moving from a brisk pace to a moderate to easy pace: 7 minutes.
Stretch calves, quads, hamstrings: 3 minutes.
I Did It! “I liked that there are different levels for each move–I could really tell when I was getting stronger.”
—Missy Westgate, 35, lost 5 inches off her belly in 4 weeks
I Did It! “Usually I work out with a buddy, but this program was easy to do on my own–the time flew, and I didn’t get bored.”
Anne Gibson, 53, lost 2 1/2 inches off her belly in 4 weeks.