domingo, 13 de marzo de 2016

Walk off 3,000 Calories

Firm up and drop pounds with our 7-Day walking plan.
Here's a turbo-charged seven-day walking plan guaranteed to burn about 3,000 calories.

Walk on a treadmill to determine how fast these paces feel before you take them on the road, or measure out your mileage and follow the mile-per-hour recommendation. Modify each session as needed. Start and end each session with five minutes of slow walking.
Day One
1 1/2 hours steady pace
(13-min mile, 4.5 mph)
Total calories burned: 470Day Two
60-min running/walking intervals:
5 min walking a 13-min mile: 26 calories
5 min running a 10-min mile (6 mph): 52 calories (repeat this sequence six times to total 60 min)
Total calories burned: 468
Day Three
60-min jog/walk intervals:
Sporadic intervals, at your discretion, running slower than a 10-min mile, walking a 13-min mile
Total calories burned: 420
Day Four
60-min hike (on gravel, on a trail or at the beach)
Total calories burned: 415
Day Five
50-min racewalking intervals:
5 min walking a 13-min mile: 25 calories
5 min racewalking (as fast as you can): 35 calories
(repeat this sequence six times to total 60 min)
Total calories burned: 360
Day Six
80-min jog/walk intervals:
20 min walking a 13-min mile: 100 calories
20 min jog/walking: 120 calories (repeat this sequence to total 80 min)
Total calories burned: 440
Day Seven
60 min steady pace (13-minute mile)
Total calories burned: 300

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