If you enjoy walking on the gym treadmill, why not take it outdoors? To make things interesting -- and to burn more calories -- try walking intervals. Start with a warmup, and then pick up the pace for designated lengths of time. Start with 30-second faster-paced intervals, and increase to two minutes or longer as you become more fit. Return to a slower pace, and then pick it up again as follows (note that walking "fast" and "moderate" are relative terms and can be adjusted to your individual fitness level):
Repeat fast-walk and moderate-walk cycles for the total length of your workout, striving for 25 to 30 minutes total. Allow a few minutes at the end to cool down. Gradually increase your time spent fast walking and reduce your slower-paced intervals.
Easier on the joints than running, power walking burns nearly the same number of calories, according to PowerWalkersWorld.
You can do this routine indoors on rainy or snowy days on your home stairs. For a greater challenge, go to your local high school and try this on the bleachers (for advanced exercisers only!). Beginners should start with 10- to 15-second intervals, walking up one step at a time with your arms at your sides. Gradually increase intervals, but not more than 120 seconds. If you're an avid exerciser, try running up and increase the challenge by taking two stairs at a time. Begin with a 5-minute warmup and end with a 5-minute cooldown.
Repeat for desired amount of time, taking rest breaks as needed. Cool down.
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