Walk Off 350 Calories In 45 Minutes! (Lunch Break Workout)


Talk about having an power lunch! The Biggest Loser trainer, Bob Harper, designed a walk-it-off routine that destroys 350 calories in 45 minutes!


Picking Up The Pace

Do a warm-up walk for a few minutes; strike with your heel first, then roll into your forefoot, keeping shoulders relaxed and letting your arms swing naturally. Then pick up the pace as you should feel winded but still be able to talk in short bursts. Then begin your first four-minute walking segment. The quicker your steps but not longer, the more fat you burn.


Add A Power Minute

After each walking portion, complete a power minute. You’ll have three options: jumping jacks, sprinting, and walking lunges. You can pick one to repeat but for better results, do all 3. “When you vary your moves, you avoid that dreaded shape-up plateau,” explains Harper.



Running can help lower your level of cortisol, the body’s stress hormone that is linked to weight gain. While running, you really want to get your heart rate up and pumping. You should be out of breathe when you ease back into your walk. Remember to relax your shoulders, and keep your head in line with them so your center of gravity stays at your core. Continue sprinting for 1 minute.


Jumping Jacks

Juice up your cardio with old school jumping jacks. Stand with your feet together and arms down by your sides. Quickly bring arms out to sides and up overhead, while jumping your feet wide apart. Return to starting position and repeat for 1 minute.


Walking Lunge

This move targets your entire leg, from the butt to the calf muscle. Step your right leg forward two feet and lower until both knees are at 90 degrees; don’t let the front knee go past your toes. Push into your right heel, lifting your left leg up while stepping it forward; repeat the lunge. Continue to alternate legs for 1 minute.


Keep ‘em coming

Power through at least five workouts a week: Walk briskly for four minutes, do a power minute, and repeat nine times. Make sure to keep your core engaged to limit stress on your knees and joints, says Harper.