Walking for Fitness

This plan uses "interval training" to maximize your fitness level and burn calories fast. Interval training means you alternate easy and hard levels, changing your pace every 30 to 60 seconds. A plan like this one can be followed for a month every six months or so to improve the results of your regular walking plans.

• You think walking is too easy.
• You want to lose weight fast.
• You have been engaged in other high-intensity aerobic activity for at least 6 weeks.
• You do not have time to take longer walks but want to burn more calories.

Duration: 40 minutes Frequency: 5 days Pace-Duration: Warm Up - 5 minutes; Alternate Normal and Speed Pace every 30 seconds - 30 minutes; Cool Down - 5 minutes.

Duration: 45 minutes Frequency: 5 days Pace-Duration: Warm Up - 5 minutes; Alternate Normal and Speed Pace every 30 seconds - 35 minutes; Cool Down - 5 minutes.

Duration: 50 minutes Frequency: 5 days Pace-Duration: Warm Up - 5 minutes; Alternate Normal and Speed Pace every 20 seconds - 40 minutes; Cool Down - 5 minutes.

Duration: 60 minutes Frequency: 5 days Pace-Duration: Warm Up - 5 minutes; Alternate Normal and Speed Pace every 30 seconds; Cool Down - 5 minutes.

• Warm-Up/Cool-Down: slow and easy pace.
• Normal: comfortable, let's-get-going pace.
• Speed: breathing hard, but not a breathless pace -- about 4 to 6 miles per hour.