Walking with Nordic poles can amp up your calorie burn by 20 to 46%, depending on terrain and how vigorously you push off with the poles. Plus, “using poles actually makes your workout feel easier, builds upper-body strength, and takes some stress off your knees,“ Fenton says.
Total time: 45 minutes
Bonus calories burned: 90
Get off the flatlands and torch 20 to 70% more calories, depending on how gnarly the hill and how fast you climb it. “Working against gravity makes this a very effective way to strengthen and tone your legs and butt,“ Fenton says. When youre climbing, take slightly smaller steps but maintain the same tempo you use on level ground. Lean forward from the ankles (not the waist) and use your arms to propel you forward, but dont overswing your hands past the center of your body or above chest level.
Total time 35 minutes
Bonus calories burned 90
Alternating turbo bursts with an easier pace allows you to log more minutes at a high speedwithout flaming out. Intervals are also the fast track to a stronger heart and lungs, not to mention a better fit in your jeans, Fenton says. “Dont underestimate the strength and toning benefits.“ The key to adding speed is taking quicker steps, not shorter ones. And be sure to keep your eyes on the horizon while you walk.
Total time 35 minutes
Bonus calories burned 80
Heres an instant boredom buster: Pair up with a walking buddy, and youre much less likely to skip your walk or cut it short. “Plus, if you normally average 30 minutes and walking with a friend gets you up to 60 minutes, youve doubled the calorie burn,” Fenton says. Another bonus: You may be inspired to walk faster, tooblasting even more calories.
Total time 60 minutes
Bonus calories burned 130
Walking lunges tone your legs and butt, fire up your metabolism, and build balance and core strength. “And because they make you stronger, they build the foundation for longer, more intense workouts,“ Fenton says. “Thats the key to continuing to burn more and more calories with walking.“
Total time 40 minutes
Bonus calories burned 100
|1.||Start with hands on hips for balance; contract abs.|
|2.||Take a big step with your right foot, making sure right knee does not extend beyond toes.|
|3.||Push up powerfully to extend legs, and step left foot out for next lunge.|
|4.||Push up powerfully to extend legs, and step left foot out for next lunge.|
|5.||Continue to alternate your legs.|
|6.||Work toward pumping arms in sync with legs as you lunge.|