Walk Off Belly Fat

Walk Off Belly Fat

We've redesigned the world's easiest workout and created a plan that takes running - and your body - from ho-hum to va-va-voom. The secret behind our strategy: When you walk fast you burn as many calories as when you jog. Add hills or stairs and you'll increase the burn while increasing the sculpting benefits for your butt and legs. This easy-to-follow plan, designed by Shape's fitness director Jeanine Detz, uses both tricks to accelerate your results. "You'll see a difference within a month if you follow two rules," she says: "Make sure your fast pace is just that—it should feel so strenuous that it would be easier to break into a run—and keep going on a hilly circuit, which will increase your calorie burn by up to 50 percent." Consider this routine your walk 2.0—it's more challenging, more effective, and will guarantee you a slimmer body by summer. Now compete!

Get the routine!

What to do:

Walk 3 times per week 1 and twice per week 2. Treadmill trotters, try using 3.0 as an easy pace, 3.5-4.0 as a moderate pace, and 4.0-4.5 as a brisk pace. When you go outside, your easy pace is the speed at which you move while walking through the mall, moderate feels like you are rushing to make an appointment, and brisk is so fast that it is difficult to speak. Use the recommended distance to calculate your route - the actual distance depends on your pace - and always walk for at least the total time indicated. If there are no hills in sight, incorporate stairs into your session.

Read on for the two plans!

The first routine is for days when you're in a hurry to fit in a workout; The second is in case you have time to go further.

Get tips to make the most of your plan!

4 tips to get more out of your walk

1. Check your intensity: To make sure you're moving at least at a moderate pace, try to log at least 4,000 steps on your pedometer within 30 minutes (that's about two miles if you don't have a device).

2. Track your progress: Record your daily step total from your pedometer and challenge yourself to beat the previous day's count—you'll likely increase your step count by 10 percent (and increase your calorie burn in the process), say researchers at Loughborough University in England.

3. Get outside: According to a study from Ohio State University, women who walk outdoors enjoy the exercise more and are more likely to stick to their routine.

4. Record your route: Studies show that people consider a steep climb to be further than the same distance on flat ground, which may prevent you from logging the workout you intend to do. Plan your walk in advance at mapmywalk.com so you know exactly how far you're walking. (The site also has a finder for scenic routes near you and trails to try while traveling.)