1. Walk 5: 45-Minute Treadmill Trimmer
Clip Cole's secret-weapon workout for the gym. "The combo of inclines and faster bursts is an ideal one-
two punch for seeing results," she says. Go by the speed cues or the intensity level, where 1 is lounging
and 10 is an all-out effort.
Minutes Activity Intensity Incline Challenge Suggested Speed (mph)
0:00-5:00 Warm up 4-5 1.0-2.0 3.0-3.5
5:00-7:00 Speed interval 7 4.0 3.6-4.2
7:00-8:00 Recovery 5 1.0-2.0 3.0-3.5
8:00-10:00 Speed interval 7 5.0 3.6-4.2
10:00-11:00 Recovery 5 1.0-2.0 3.0-3.5
11:00-13:00 Speed interval 8 6.0 3.6-4.2
13:00-14:00 Recovery 5 1.0-2.0 3.6-4.2
14:00-16:00 Speed interval 8 6.0-7.0 3.0-3.5
16:00-20:00 Recovery 5 1.0-2.0 3.6-4.2
20:00-21:00 Race walk 9-10 8.0-10.0 3.6-4.2
21:00-22:00 Recovery 5 1.0-2.0 3.0-3.5
22:00-23:00 Race walk 9-10 8.0-10.0 3.6-4.2
23:00-24:00 Recovery 5 1.0-2.0 3.0-3.5
24:00-25:00 Race walk 9-10 8.0-10.0 3.6-4.2
25:00-26:00 Recovery 5 1.0-2.0 3.0-3.5
26:00-27:00 Race walk 9-10 8.0-10.0 3.6-4.2
27:00-31:00 Recovery 5 1.0-2.0 3.0-3.5
31:00-32:00 Race walk 9-10 8.0-10.0 3.6-4.2
32:00-33:00 Recovery 5 1.0-2.0 3.0-3.5
33:00-34:00 Race walk 9-10 8.0-10.0 3.6-4.2
34:00-35:00 Recovery 5 1.0-2.0 3.0-3.5
35:00-36:00 Race walk 9-10 8.0-10.0 3.6-4.2
36:00-37:00 Recovery 5 1.0-2.0 3.0-3.5
37:00-38:00 Race walk 9-10 8.0-10.0 3.6-4.2
38:00-40:00 Recovery 5 1.0-2.0 3.0-3.5
40:00-45:00 Cool down 4-5 1.0-2.0 3.0-3.
Page 1 of 1Fat-Burning Walking Workout Plan: Interval Workouts and Toning Exercises
5/16/2013http://www.fitnessmagazine.com/workout/cardio/walking/fat-burning-walking-workout-pl...