Walk Off 2 Sizes in 6 Weeks!

The perfect way to up the results of an ordinary walking routine: Send it to boot camp.

Our all-new plan combines the high-energy calisthenics, strength and agility drills of popular boot camp classes with walking intervals proven to blast fat fast. In a recent study, University of Wisconsin-La Crosse researchers found that boot camp workouts burn about 7.5 calories a minute—30 percent more than a steady-pace walk alone. Lab tests aside, we know it works because we tested it on 19 women ages 38 to 51. In just six weeks, they lost an average of nearly 12 inches each (including up to 4 inches off their waistline alone) and up to 22 pounds—without dieting.

What makes a boot camp workout so different? For starters, it's the ultimate time-saver, combining muscle-sculpting strength moves and fat-burning cardio, plus age-defying agility and flexibility drills. "You work harder than you would if you were just walking or strength training, but you don't even notice because you're constantly switching gears from one type of exercise to the next," says Chris Freytag, Prevention's own fitness expert, who designed the program.

Best of all, from newcomer to veteran alike, our testers loved how the workout energized their attitudes toward exercise. "These women found muscles they never knew they had, and they couldn't wait to get out there and start moving," says Freytag. "They never imagined they could have so much fun while getting fit!"

Now it's your turn to try our walking boot camp. Do it on your own or grab a friend—or two or three! Research shows that having several workout partners can as much as triple your chances of exercising regularly. This plan is perfect for all fitness levels, and all you need is a watch, your walking shoes and a desire to have some fun! Like our fellow boot campers, you could shrink up to two sizes in just six weeks.

The Expert: Certified personal trainer Chris Freytag is author of 2-Week Total Body Turnaround.

Workout At A Glance:

• Three times a week, do the 60-minute Walking Boot Camp Workout alone or with some friends.
• Two times a week, do a steady-paced brisk walk (about 3.5 to 4 mph) for one hour.
• What you'll need: Supportive walking shoes, a sports watch and a path or track with a grassy area to perform the exercises.
• For faster results: Follow a healthy diet (about 1,600 calories a day) with plenty of whole grains, fruits, vegetables, lean protein and low-fat dairy.

Track your workout online for free with Prevention

How It Works:

1. Warm-Up for five minutes.
2. Cardio: Walk & Burn. You'll alternate short intervals of walking drills that stretch and tone your lower-body muscles with longer bouts of brisk strolling.
3. Strength: Walk & Sculpt. You'll complete two circuits of high-energy strength exercises for the recommended number of repetitions to firm up all over.
4. Brisk Walk for 10 minutes.
5. Cool-Down for four minutes.