Walk Off Twice the Calories

Constantly changing pace sculpts stronger legs, helps you break through plateaus, and beats boredom, says Lee Scott, a walking coach in Oakville, Ontario, who developed this workout that helps you burn more calories.

The Plan

After a 3-minute warm-up, follow the pyramid routine below, which builds to a peak intensity. Repeat 4 times; cool down for 3 minutes.

Time     Intensity     Speed (mph)     What it feels like

2 min     5-6     3.5-4.0     Late to meet a friend
2 min     7-8     4.0-4.5     Late to meet your boss
1 min     8-9     4.5-5.0     Your bus is pulling away from the curb
2 min     7-8     4.0-4.5     Late to meet your boss
2 min     5-6     3.5-4.0     Late to meet your friend
2 min     4-5     3.0-3.5     Window-shopping