Whether you’re super fit or have some excess weight you want to lose,  you can improve your health with the easiest, most natural exercise in the world…walking! Whatever your weight loss goal is, don’t miss today’s 5 power-walk moves to dramatically amp up your calorie burn! These moves can be incorporated into a 30-minute interval-training walk. Recent studies show that interval training (like in the walking workout below) “has been shown to improve aerobic capacity, skeletal muscle oxidative capacity, exercise tolerance and markers of disease risk.”

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Power Move #1: Rev Up To 75%

Let’s start with the basics — you can burn extra calories on your walk by simply picking up the pace for 60-second intervals. During the interval, go all-out: It should feel like about 80-90% of your maximum speed. Add these fast-paced intervals to a workout that looks like this:

• 5-minute warm-up
• 60-second 80-90% pace
• 60-second recovery at a steady-state speed (at the end of this recovery interval, you should feel ready to go again!)
• 60-second 80-90% pace
• 60-second recovery at a steady-state speed (at the end of this recovery interval, you should feel ready to go again!)
• 60-second 80-90% pace at a steady-state speed (at the end of this recovery interval, you should feel ready to go again!)
• 60-second recovery at a steady-state speed (at the end of this recovery interval, you should feel ready to go again!)
• 5- minute cool-down at recovery pace

Power Move #2: Side-Step

Instead of always walking forward, turn sideways, sliding your feet together but not crossing your legs. Lead with your right leg for 30 seconds, and recover by walking forward at a normal workout pace for 30 seconds. Then, lead with your left leg for 30 seconds and recover.

Power Move #3: Crossover Steps

Switch it up again with a crossover step! To do this, move sideways, but this time, allow your legs to cross. Your right leg first crosses in front of your left and then passes behind, so your hips are swiveling. Start moving right for 30 seconds, and then do a forward-walking recovery for 30 seconds, and then move to your left side for 30 seconds.

Power Move #4: Bounding

Bounding is like taking giant, jumping steps. With each stride, spring up as high as you can! You’re jumping off your right leg, then your left leg, then your right leg, etc.

Power Move #5: Walking Backward

Next time you’re on a walk with your workout buddy, try walking backward for a short interval. First, check to make sure you’ve got a clear path, then simply walk backward! Try to move quickly, but not so fast that you’re likely to trip. If you really want to go for broke, combine all of these moves into one 30-minute calorie-boosting walk!

The 30-minute calorie-boosting workout would look like this:

1. 5-minutes warm-up
2. 30-seconds 75% of full speed
3. 30-seconds recovery pace
4. 30-seconds side-stepping
5. 30-seconds recovery pace
6. 30-seconds crossover steps
7. 30-seconds recovery pace
8. 30-seconds bounding
9. 30-seconds recovery pace
10. 30-seconds walking backwards
11. 30-seconds recovery pace
12. Repeat steps 2-11 three times
13. 5-minutes cool down

As your fitness improves, increase the interval length, keeping the one-to-one ratio of intervals and recovery periods. When you get up to 90-second intervals, you can start reducing the recovery time. After a while, for example, you might be up to 90-second intervals with 45-second recovery periods in-between.