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"\\\"During an incline walk, the peaks push you to burn more calories while targeting your glutes, legs and hips, and the valleys give you a chance to recover so you can power up again,\\\" says Jeanette Soloma, a trainer at Crunch gym in Los Angeles, who designed this walk for a treadmill.\\n\\n__Total time__ 45 minutes __Calories burned__ 279\\\\*\\n\\n#### Walk this way\\n\\n__5 minutes__ Warm up at 3 mph and a 1 percent incline. Gradually increase to 3.6 mph and a 2 percent incline.\\n\\n__5 minutes__ Increase incline 2 percent every minute until you're at 12 percent.\\n\\n__2 minutes__ Maintaining incline, decrease speed to 2.5 to 3 mph. Holding handrails, step off the belt. Turn around and walk backward.\\n\\n__1 minute__ Holding handrails, step off the belt. Turn around and walk forward.\\n\\n__4 minutes__ Raise incline to 15 percent, speed to 3.5 mph. Do stride intervals: Alternate 1 minute of short strides, 1 minute of long strides. Repeat.\\n\\n__3 minutes__ Reduce incline to 10. Do speed intervals: Alternate 1 minute at 3.5 mph, 30 seconds at 4.5 mph. Repeat.\\n\\n__6 minutes__ Reduce incline to 6 percent; set speed at 4 to 4.5 mph. Decrease incline 1 percent every minute until it's flat.\\n\\n__8 minutes__ Increase incline to 1 percent; maintain speed. Increase incline 1 percent every minute until it's at 9.\\n\\n__6 minutes__ Decrease incline to 4 percent. Do four of the following speed intervals: 1 minute at 3.5 mph, 30 seconds at 4.5 mph.\\n\\n__5 minutes__ Reduce incline to 1 percent. Each minute, decrease speed by 0.1 to 0.2 mph until you're at 3 mph.\\n\\n#### See the other workouts\\n\\n[Get in the Zen zone](/fitness/articles/2006/03/20/0321walk_zen) [Melt inches all over](/fitness/articles/2006/03/20/0321walk_melt) [Tone your torso](/fitness/articles/2006/03/20/0321walk_poles) [Fast-track your fat burning](/fitness/articles/2006/03/20/0321walk_fast) [See the intro](/fitness/workouts/2006/03/20/0321walking)\\n\\n\\\\*Calculations based on a 135-pound woman.  \\n  \\nPhoto Credit: Jorg Badura, Coliena Rentmeester, Mark Abrahams"^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.self.com/story/walking-workout-lower-body>