Melt Fat with This 3x/Weekly Walking Plan

Suppose all you want to do is just walk for exercise. Maybe down the road, you plan on adding different forms of physical activity to your weight loss and fitness goals. But for now, for whatever reasons, you just want to walk. Can walking really be effective for your goals? Yes, if done a certain way.

But keep in mind that ultimately, you will need to incorporate strength training, and this should be carried out on non-cardio days.

Fat-melting, three times per week walking program:

Day One: For 30 minutes straight, alternate briskly walking around your block with moderately walking it. However, the moderate walk must be done while holding a 5-pound dumbbell in each hand (or use a lighter weight if you're in poor condition). Do not use ankle weights. This is not natural. Holding weight in your hands, however, more closely mimics real-life activities.

Don't let your arms hang. Instead, keep them bent at about a 90-degree angle as you normally would while power walking, and gently swing while holding the weights. The weights can be in the form of little sand bags. If you're very strong, use 8-pound weights.

Day Two: For 30 minutes straight, alternate moderately walking around your block with hopping around it. Now wait, wait, wait...before you think, "WHAT?!" When I say "hop," I don't mean nonstop. I mean in short intervals here and there. The hopping intervals can be determined by number of hops, or by distance landmarks, such as hopping along the grass-width of every yard that has a car parked in the driveway.

The hops involve springing off both feet at the same time; doesn't have to be like a kangaroo, but definitely make it a hopping motion. Stop hopping when you get too fatigued to continue doing it, or after you've done 30 hops, or whatever your interval marker is. The walking in between should be done at a medium pace.

Yes, people will stare at you. You can do this at night, or at a park where exercise enthusiasts abound. Some parks have quiet vacant trails as well.

Day Three: Walk at a speed that's just below the point where your body wants to jog, for 10 minutes. Then walk easily for a few minutes. Repeat this cycle two more times.