Walking for Weight Loss

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Week 3: Tackle Some Hills

Monday: Walk uphill for 15 minutes as fast as you can. (No hills in your neighborhood? Use a treadmill on incline setting 7.) At the top of the hill, stop and do 15 forward lunges, then switch legs. Walk for another 15 minutes on flat ground at level 6. Total time: 35 minutes

Tuesday: Find the steepest hill around (or use a treadmill on incline setting 9) and walk up it for 10 minutes as fast as you can. "If you're running out of steam, visualize yourself standing at the top of the hill," suggests Adams. "That sort of positive mental picture will get you to the top." Return to flat ground and walk for 10 minutes at level 7. Find some smaller hills (treadmill incline setting 5) and walk for 10 more minutes as fast as you can. Finish with another 10 minutes on flat ground at level 7. Total time: 40 minutes

Wednesday: Pick your own route, varying between hills and flats for 40 minutes. Remember to walk the hills as fast as you can and the flats at level 7. (Or use a treadmill and vary the incline every few minutes.) Total time: 40 minutes

Thursday: Walk uphill for 10 minutes (or use a treadmill on incline setting 7). Stop and do two minutes of backward lunges: Start with feet together. Take a big step backward with your right foot and lower into a lunge. Press back up to the start position and repeat, alternating legs. Walk for another 15 minutes at level 7. Then do two minutes of walking lunges. Step forward, drop into a lunge, and then rise, bringing your back foot forward to meet your front foot. Continue walking forward, alternating legs as you do lunges. Finish with speed-walking at level 8 for 10 minutes. Total time: 39 minutes

Friday: Rest day

Weekend: You should feel in great shape by now. Walk one mile and see how much your time has improved. Savor another day off.

Week 4: Mix It Up

Monday: Walk at level 8 for 30 minutes. Walk up some small hills for 10 minutes (or use a treadmill on incline setting 5). Finish by doing 10 forward lunges with each leg. Total time: 43 minutes

Tuesday: Rest day

Wednesday: Walk at level 8 for 45 minutes. Finish with 20 squats: Stand with your feet hip-width apart, arms at sides. Bend your knees and hips, sitting back until your thighs are almost parallel to the ground. Let your arms come forward as you sit back. Then stand back up. Total time: 48 minutes

Thursday: Walk uphill as fast as you can for 10 minutes. Speedwalk (level 8 or 9) on flat ground for one minute, then recover by walking at level 5 for two minutes. Alternate between speed-walking for one minute and recovery walking for two minutes, 10 times for a total of 30 minutes. Total time: 40 minutes

Friday: Rest day

Weekend: It's race day! Walk for one hour as fast as you can and record your time. Make a note on your calendar to race against your time once a month.

How Hard Should You Push Yourself?

To gauge the intensity levels in this workout, think about how hard you exert yourself while doing the everyday activities below, and then compare that to your exertion levels while exercising.

Too Easy Levels 1 to 3: Barely moving
Sleepwalking Zone Levels 4 and 5: Strolling
Rut-Busting Zone Level 6: Walking to work Level 7: Rushing to work Level 8: Late for work and out of breath
Rarely Push Yourself This Hard Level 9: Racing to catch the bus (not doable for more than 90 seconds) Level 10: Racing to catch the bus you left your purse on (after 30 seconds, you're toast)

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Weeks 1 and 2

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