3 Fat-Blasting Walking Routines

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Walking is one of the easiest ways to get fit. It’s free, you can do it just about anywhere and it burns up to 200 calories in 30 minutes. That’s why we enlisted Bob Harper, one of the trainers from NBC’s The Biggest Loser, to create a walking program that blasts calories by including strength-training moves. Aim to walk four to six times a week, ideally picking a different routine each day. For motivation, check out the stories of four women who each shed major pounds mainly by walking. In just a few weeks, you’ll be on your way to becoming the next weight-loss success story!


Walk #1: Muscle Up
Location: Your neighborhood
Goal: Increase upper-body strength by alternating cardio and strength moves. Throw a resistance band in your pocket before you leave.
Total time: 38 min
5 min Warm up: Walk at easy pace.
1 min Walk fast, pumping your arms.
3 min Stop walking and do the following moves with your band, moving as quickly as you can:
Lateral Raises

Standing with both feet in the center of the band, hold the ends in each hand. With arms at sides, lift band to shoulder height (or as high as you can without going past shoulders); release. Do 30 reps.

Hold ends of band in each hand. Place left foot in center of band and right foot about 8 inches in front of the left (the band should be behind you). Lift arms to shoulder height so they form 90-degree angles. With palms facing forward, press arms straight up, keeping arms next to ears. Lower back down to starting position. Do 30 reps.



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