Power Walking Plan a 25-minute Get Fit Fast Walk

To boost your heart rate into the calorie-burning zone while walking, find a comfortable backpack and place about 5 pounds in it (use books, ankle weights, water bottles). Then try the following, making sure your heart rate stays at 60 to 70 percent of your maximum rate.

Do each segment for five minutes:

1. Walk at your normal stride, trying not to hold the backpack straps. Bend your elbows at a 90-degree angle.

2. Take short, fast steps to increase your speed, stick to a flat surface if possible.

3. Lengthen your stride. You should be almost bounding off the ground (for an added challenge, go uphill).

4. Keep the stride long and pump your arms, bringing your hands down by your hips and then up to your ears.

5. Return to your normal stride for a cooldown.

Depending on your fitness level, after a few days or weeks you may need to put more weight in your pack or pick up your pace to keep your heart rate in your target zone.

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