GirlsGuideTo | Walking Off The Weight

Do you hate to run? Pounding away the miles can be tough when you’re first starting an exercise routine. Not to worry! You can still lose weight without the impact! Walking is an ideal form of exercise that everyone can do, without any special equipment. Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Not to mention, walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.

I like to hop on the treadmill and slow it way down while pumping the incline way up. Walking workouts add variety to cardio sessions and can be perfect for those days when running seems out of the question or you're rehabbing an injury that makes running a no-no. Plus, it keeps weight off—76 percent of people tracked through the National Weight Control Registry who’ve lost an average of 66 pounds and kept it off for five-plus years walk regularly for exercise.

Try this hilly hike next time you need to get your sweat on but don't feel like pounding the pavement.

Time Speed Incline

0:00-5:00 3.0 2.0

5:00-8:00 3.5 4.0

8:00-11:00 4.0 5.0

11:00-16:00 4.5 8.0

16:00-21:00 4.0 10.0

21:00-26:00 4.5 8.0

26:00-31:00 4.5 10.0

31:00-34:00 4.0 8.0

34:00-37:00 3.5 10.0

37:00-40:00 3.5 5.0

40:00-45:00 3.0 2.0

Be sure to stretch your calves and hamstrings after working the incline. And if this workout is too easy or too challenging, play with the speed and incline.

No access to a treadmill? No problem. Find a hilly part of town and hike away!