Muscle Gain for Women: 3 Fat-Blasting Walking Routines

3 Fat-Blasting Walking Routines

Walking is one of the easiest ways to get fit. It's free, you can do it just about anywhere and it burns up to 200 calories in 30 minutes. That's why we enlisted Bob Harper, one of the trainers from NBC's The Biggest Loser, to create a walking program that blasts calories by including strength-training moves. Aim to walk four to six times a week, ideally picking a different routine each day. For motivation, check out the stories of four women who each shed major pounds mainly by walking. In just a few weeks, you'll be on your way to becoming the next weight-loss success story!

Walk #1: Muscle Up

Location: Your neighborhood

Goal: Increase upper-body strength by alternating cardio and strength moves. Throw a resistance band in your pocket before you leave.

Total time: 38 min

5 min Warm up: Walk at easy pace.

1 min Walk fast, pumping your arms.

3 min Stop walking and do the following moves with your band, moving as quickly as you can:

Lateral Raises

Standing with both feet in the center of the band, hold the ends in each hand. With arms at sides, lift band to shoulder height (or as high as you can without going past shoulders); release. Do 30 reps.

Overhead Presses

Hold ends of band in each hand. Place left foot in center of band and right foot about 8 inches in front of the left (the band should be behind you). Lift arms to shoulder height so they form 90-degree angles. With palms facing forward, press arms straight up, keeping arms next to ears. Lower back down to starting position. Do 30 reps.

Biceps Curls

Hold ends of band in each hand and stand with both feet about shoulder-width apart in center of band. With palms facing forward, arms by thighs and elbows close to sides, lift hands to shoulders. Keep wrists straight. Release. Do 30 reps.

24 minAlternate 3 min of fast walking with 3 min of the above strength moves. (You should do circuit 4 times.)

5 min Cool down by walking at an easy pace and stretching.

Walk #2: Fat Blast

Location: Indoor mall or outdoor park

Goal: Burn fat with high-intensity cardio moves while increasing lower-body strength.

Total time: 41 min

5 min Warm up by walking at an easy pace; work up to a brisk pace.

3 min Do walking lunges.