30-Minute Fat-Burning Power
Walk
|
|
WHAT TO DO |
RPE* |
|
0:00–3:00 |
Warm up slowly |
2–3 |
|
3:00–5:00 |
Increase to a moderate pace |
4–5 |
|
5:00–8:00 |
Speed up and lengthen your stride; your breathing
should be faster |
5–6 |
|
8:00–10:00 |
Do walking lunges |
7–8 |
|
10:00–12:00 |
Walk at a moderate pace |
4–5 |
|
|
Alternate 30 seconds fast; with 30 seconds moderate |
6–8; 4–5 |
|
17:00–18:00 |
Repeat walking lunges |
7–8 |
|
18:00–20:00 |
Recover |
4–5 |
|
20:00–26:00 |
Alternate 1 minute fast; with 1 minute moderate |
6–8; 4–5 |
|
26:00–30:00 |
Slow pace to cool down |
2–3 |
|
*Rate of Perceived Exertion (RPE) is based on a scale from 0 to 10, 10 being the most challenging. |
Borrowed
from FITNESS magazine, August 2006.