What it is: A faster-paced walk than endurance walking
Why it's good for you: If you're short on time, this is another walk you can do in a snap. It's not only time-efficient, though. "By working a little harder during your walks, you'll burn more calories and fat," Dixson says. "Granted, it may feel someone uncomfortable, but ding this type of workout can make you a stronger, fitter walker."
Who should do it: Serious walkers who want to get fitter without devoting lots of time to exercise.
How often you should do it: Once or twice a week.
How to do it: Start with a five-minute warm up. Then pick up the pace so you're walking a little faster than you normally would yet not pushing it so hard that you can't maintain that pace. Continue at that pace for 10 to 20 minutes. (If this is too difficult at first, go fast for five minutes, then slow to a moderate pace for five minutes; gradually build to walking fast the entire walk.) Then cool down with an easy walk.