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This walking routine incorporates Tabata bursts, which are short intervals of heart-pumping resistance moves that help you burn more calories. If you simply strolled for 30 minutes at a brisk pace, you'd burn about 170 calories, but with this easy plan you'll torch 245. That's an extra 75 calories—gone! Step 1: Walk at a brisk pace for 13 minutes. Step 2: Do this 2-minute Tabata burst: SQUAT STAND Stand with feet shoulder-width apart and arms bent in front of you. Your fists should be in line with shoulders. Squat down like you're sitting in a chair, then stand back up on tiptoes and extend your arms straight up over your head. Repeat this movement for 20 seconds, then rest for 10 seconds. Do one more set. HIGH KNEE SKIP Mimic jumping rope as you lift your knees for 20 seconds and twirl your arms. Rest for 10 seconds, then do one more set. Step 3: Then walk at a brisk pace for 13 more minutes. Step 4: Finally, do this 2-minute Tabata burst: MARCH AND LIFT March in place and raise knees as high as possible for 20 seconds. Rest for 10 seconds, then do one more set. MOGUL JUMPS Stand with feet together and arms at sides. Squat down and jump to one side, then back to the other side (as if you're jumping over a yardstick on the ground). Repeat this movement for 20 seconds. Rest for 10 seconds, then do one more set. Keep clicking for more tips to increase your calorie burn with every walk. SOURCE: Walking plan developed by Michele Olson, PhD, certified strength and conditioning specialist and professor of exercise science, Auburn University Montgomery. Click here for more ways to burn calories from Woman's Day. More from Woman's Day: What exercises are helping you get the most out of your workout? |
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