Walk off 3,000 Calories

Firm up and drop pounds with our 7-Day walking plan. Here's a turbo-charged seven-day walking plan guaranteed to burn about 3,000 calories.
Walk on a treadmill to determine how fast these paces feel before you take them on the road, or measure out your mileage and follow the mile-per-hour recommendation. Modify each session as needed. Start and end each session with five minutes of slow walking.
Day One 1 1/2 hours steady pace (13-min mile, 4.5 mph) Total calories burned: 470Day Two 60-min running/walking intervals: 5 min walking a 13-min mile: 26 calories 5 min running a 10-min mile (6 mph): 52 calories (repeat this sequence six times to total 60 min) Total calories burned: 468 Day Three 60-min jog/walk intervals: Sporadic intervals, at your discretion, running slower than a 10-min mile, walking a 13-min mile Total calories burned: 420 Day Four 60-min hike (on gravel, on a trail or at the beach) Total calories burned: 415 Day Five 50-min racewalking intervals: 5 min walking a 13-min mile: 25 calories 5 min racewalking (as fast as you can): 35 calories (repeat this sequence six times to total 60 min) Total calories burned: 360 Day Six 80-min jog/walk intervals: 20 min walking a 13-min mile: 100 calories 20 min jog/walking: 120 calories (repeat this sequence to total 80 min) Total calories burned: 440 Day Seven 60 min steady pace (13-minute mile) Total calories burned: 300