Walk [or] run your butt off! Sculpt your lower body, lose weight and feel great with our versatile six-week program - Cardio + Stregth + Stretch

Losing weight can be as simple as putting one foot in front of the other. To show you how easy a pound-shedding program can be for just about anyone, we sought the help of exercise physiologist Ray Browning, M.S., of Nederland, Colo., co-author of Serious Training for Endurance Athletes (Human Kinetics, 1996) and the mastermind behind Shape's interactive online weight-loss program, iShape (iShape.com). Browning put together this exclusive workout featuring a walking, walk/run or running program that requires just 15-45 minutes, three to five days a week, plus a set of muscular strength- and endurance-boosting exercises you'll do just twice a week. For optimum results, Browning also incorporated a few stretches into the workout. "The combination of cardio, strength and stretching not only burns a lot of calories, it also shapes and tones your muscles and protects your body from injury as it adapts to a new routine," Browning says. The most exciting part: You likely will boost your confidence and self-esteem as you progressively improve your abilities while getting firmer and slimmer. Whether you're just starting out or are 5k-fit, you'll see results in just six weeks. So, get ready to walk or run your butt off -- without having to work your butt off.

the [cardio] plan

In addition to doing a strength workout twice a week (see pages 166-167), choose a walking, walk/run or running program according to your ability level and the following guidelines:

The walking workout You're just starting out or prefer walking to running.

The walk/run workout You like the variety of both walking and running, and you're already walking at least 30 minutes, 3 times a week and want to add some running.

The running workout You are comfortable running for at least 30 minutes at an easy pace, 5 times a week. NOTE If you're currently walking and your goal is to run, begin in the 4th week of the walking workout, continue through week 6, then progress to the walk/run workout before moving on to the running workout. If you're currently doing walk/run workouts and your goal is continuous running, begin with week 4 of the walk/run workout, continue through week 6, and then begin the running workout.

Warm-up Start each workout with 5 minutes of easy walking.

Cool-down Finish each workout with 5 minutes of easy walking, followed by the stretch moves on page 168. Hold each stretch for 30 seconds without bouncing and repeat 3-5 times.