Nutrition Frenzy

Adding bounding, jumping, and skipping moves will pump the intensity

Alternate moderately paced walking with short, faster-paced intervals

Secret weapon: Plyometrics

Adding bounding, jumping, and skipping moves (called plyometrics) to your walk is a fun way to spike the intensity. You’ll burn up to twice as many calories –and significantly more belly fat — per minute than you would just walking at a moderate pace.

“These moves vary the walking pattern your body has grown accustomed to, so you engage different muscle fibers,” says Joy Prouty, veteran Florida-based trainer and American College of Sports Medicine-certified health-fitness director. “And that helps shape and define your body.

It worked for Claire Jefferson-Glipa, 31, of Riverside, California.

Adding one-minute bursts of plyo­metrics to the Stroller Strides classes she leads each week — along with making healthy changes in her eating habits –helped Jefferson-Glipa drop 36 pounds in just nine months. “It’s so exciting that my clothes are looser,” she says.

Make it work for you

Try this workout from Prouty, gradually adding more plyo­metrics as your fitness level improves. It can be done either outside or on the treadmill (just be sure to step off the machine to do the plyometrics moves).

• 1. Walk 15 minutes, building to a moderate pace.

• 2. Do 30 High-Knee Steps forward (alternating legs); skip for 30 seconds, then walk at a moderate pace for one minute.

• 3. Do 15 Traveling Lateral Squats (turn and move sideways as you squat) in slow motion, followed by five Squat Jumps (squat slightly, then swing arms up as you jump). Knee problems? Rise up on your toes instead of jumping.

• 4. Walk at a moderate pace for 10 minutes.

• 5. Repeat step 2.

• 6. Walk for five minutes at a moderate pace, then five minutes at a slow pace to cool down.

Secret weapon: Hills

To triple the number of calories you burn, go to where it’s hilly, Prouty says. Walking on hills can burn tons of calories and fat, so you’ll work that stomach pooch off faster than you would on flat terrain. Uphill walks are great for strengthening and shaping your lower half — plus, you’ll feel stronger and go faster on level ground.

Make it work for you

Start by changing your walking routine: Twice a week, replace 25 percent of your flat route with short or gradual hills. (New to walking? Start with 20-minute walks that include five minutes of hills.) After two weeks, seek out longer or steeper hills, and add 10 percent more climbing each week. Your goal is to do between one-half and two-thirds of your workout on hills.

Live in a flat area? Substitute this treadmill climb: After a 10-minute warm-up, gradually increase the incline from 0 to 2 percent for 5 to 10 minutes. Then, gradually decrease the incline in the same amount of time, finishing with 5 to 10 minutes of flat walking. Each week or two, increase the incline by 1 percent.

Secret weapon: Intervals

Alternating moderately paced walking with short, faster-paced intervals lets you amp up your walk without tiring yourself out. You’ll also dump stomach weight more quickly and torch more calories than you would on a steady-paced walk. By peppering in a 30-minute walk with 10 one-minute speed bursts, for example, you can nearly double your calorie burn.

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