This 45-minute treadmill workout alternates between intervals of higher intensity speed walking at an incline and lower intensity recovery periods. The workout begins with a 5-minute warm up and ends with a 5-minute cool down, with intensity levels between 4-5. In between, it does 2-minute intervals of speed walking at an incline and intensity of 7-10, alternating with 1-minute recovery periods of lower intensity and incline. This interval structure is repeated throughout the workout to provide bursts of higher intensity that burn more calories and help see results according to the trainer.

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...