Walk (or Run) Your Butt Off!
Sculpt your lower body, lose weight and feel great with our versatile six-week program.
by Emily Shroeder
Losing weight can be as simple as putting one foot in front of the other. To show you how easy a pound-shedding program can be for just about anyone, we sought the help of exercise physiologist Ray Browning, M.S., of Nederland, Colo., co-author of Serious Training for Endurance Athletes (Human Kinetics, 1996) and the mastermind behind Shape's interactive online weight-loss program, iShape. Browning put together this exclusive workout featuring a walking, walk/run or running program that requires just 15-45 minutes, three to five days a week, plus a set of muscular strength - and endurance-boosting exercises you'll do just twice a week. For optimum results, Browning also incorporated a few stretches into the workout.
"The combination of cardio, strength and stretching not only burns a lot of calories, it also shapes and tones your muscles and protects your body from injury as it adapts to a new routine," Browning says. The most exciting part: You likely will boost your confidence and self-esteem as you progressively improve your abilities while getting firmer and slimmer. Whether you're just starting out or are 5k-fit, you'll see results in just six weeks. So, get ready to walk or run your butt off -- without having to work your butt off.
THE CARDIO PLAN
In addition to doing a strength workout twice a week, choose a walking, walk/run or running program according to your ability level and the following guidelines:
>> The walking workout
You're just starting out or prefer walking to running.
Week 1
Day 1: 15 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: OFF
Day 5: OFF
Week 2
Day 1: 20 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: 20 min. moderately easy walk
Day 5: OFF
Week 3
Day 1: 25 min. easy walk
Day 2: OFF
Day 3: 20 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 15 min. total
Day 5: OFF
Week 4
Day 1: 30 min. easy walk
Day 2: 25 min. moderately easy walk
Day 3: 25 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 20 min. total
Day 5: 25 min. moderately easy walk
Week 5
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 3 min., speed walk 2 min.; repeat for 20 min. total
Day 5: 30 min. moderately easy walk
Week 6
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 2 min., speed walk 3 min.; repeat for 25 min. total
Day 5: 30 min. moderately easy walk
