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. 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, 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.

Week 1
Day 1: 15 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: OFF
Day 5: OFF

Week 2
Day 1: 20 min. easy walk
Day 2: 15 min. moderately easy walk
Day 3: 20 min. easy walk
Day 4: 20 min. moderately easy walk
Day 5: OFF

Week 3
Day 1: 25 min. easy walk
Day 2: OFF
Day 3: 20 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 15 min. total
Day 5: OFF

Week 4
Day 1: 30 min. easy walk
Day 2: 25 min. moderately easy walk
Day 3: 25 min. easy walk
Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 20 min. total
Day 5: 25 min. moderately easy walk

Week 5
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 3 min., speed walk 2 min.; repeat for 20 min. total
Day 5: 30 min. moderately easy walk

Week 6
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: Moderately easy walk 2 min., speed walk 3 min.; repeat for 25 min. total
Day 5: 30 min. moderately easy walk

>> 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.

Week 1 Day 1: 25 min. easy walk
Day 2: Moderately easy walk 4 min., moderate run 1 min.; repeat for 20 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF

Week 2
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 2 min.; repeat for 25 min. total
Day 3: 30 min. easy walk
Day 4: 25 min. moderately easy walk
Day 5: OFF

Week 3
Day 1: 30 min. easy walk
Day 2: Moderately easy walk 3 min., moderate run 3 min.; repeat for 18-24 min. total
Day 3: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total

Week 4
Day 1: 35 min. easy walk
Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total

Week 5
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total
Day 3: 30 min. moderately easy walk
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total

Week 6
Day 1: 40 min. easy walk
Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total
Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total
Day 4: 30 min. easy walk
Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total

>> 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.

Week 1 Day 1: 30 min. easy run
Day 2: 25 min. moderately easy run
Day 3: 30 min. easy run
Day 4: 25 min. moderately easy run
Day 5: 25 min. moderate run

Week 2 Day 1: 35 min. easy run
Day 2: 25 min. moderate run
Day 3: 30 min. easy run
Day 4: 30 min. moderately easy run
Day 5: 20 min. moderate run

Week 3 Day 1: 40 min. easy run
Day 2: 30 min. moderate run
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 2 min., easy run 1 min.; repeat for 21 min. total
Day 5: 30 min. moderately easy run

Week 4 Day 1: 45 min. easy run
Day 2: 30 min. moderate run
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 3 min., easy run 2 min.; repeat for 25 min. total
Day 5: 30 min. easy run

Week 5 Day 1: 45 min. easy run
Day 2: Moderately hard run 1 min., easy run 1 min.; repeat for 24-26 min. total
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 3 min., easy run 1 min.; repeat for 24 min. total
Day 5: 30 min. easy run

Week 6 Day 1: 45 min. easy run
Day 2: Moderately hard run 2 min., easy run 2 min.; repeat for 28-32 min. total
Day 3: 30 min. moderately easy run
Day 4: Moderately hard run 4 min., easy run 2 min.; repeat for 30 min. total
Day 5: 30 min. easy run

>> 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.

THE STRENGTH PLAN
Workout schedule Do the strength moves twice a week, using more reps on one day (to help build muscle strength and endurance) and fewer reps on the second day (to really boost muscle strength), taking at least one day off between sessions, according to the set, rep and weight guidelines below.

Warm-up Do a few minutes of easy walking to elevate your heart rate before you perform the strength moves.

Cool-down Follow the strength workout with the stretch moves on page 168. Hold each stretch for 30 seconds without bouncing. Repeat 3-5 times.

Sets, rep & weight guidelines by ability level
Level 1: Never strength trained
Level 2: Consistently trained for at least 3 months
Level 3: Consistently trained for 6 months or more

SQUAT
Ability level: 1
Sets: 2
Reps: 15-25
Weight: Body wt.

Ability level: 2
Sets: 2-3
Reps: 15-25
Weight: 8-15 lbs.

Ability level: 3
Sets: 3
Reps: 15-25
Weight: 12-20 lbs.

WALKING LUNGE Ability level: 1
Sets: 2
Reps: 10-15
Weight: Body wt.

Ability level: 2
Sets: 2-3
Reps: 15-20
Weight: 5-10 lbs.

Ability level: 3
Sets: 3
Reps: 15-25
Weight: 10-24 lbs.

AB CRUNCH Ability level: 1
Sets: 2
Reps: 25-30
Weight: Body wt.

Ability level: 2
Sets: 3
Reps: 30-50
Weight: Body wt.

Ability level: 3
Sets: 3
Reps: 40-50
Weight: Body wt.

CHEST PRESS Ability level: 1
Sets: 2
Reps: 10-15
Weight: 8-10 lbs

Ability level: 2
Sets: 2-3
Reps: 12-20
Weight: 10-15 lbs.

Ability level: 3
Sets: 3
Reps: 12-20
Weight: 12-20 lbs.

BENT-OVER DUMBBELL ROW Ability level: 1
Sets: 2
Reps: 15-25
Weight: 5-10 lbs.

Ability level: 2
Sets: 2-3
Reps: 15-20
Weight: 10-15 lbs.

Ability level: 3
Sets: 3
Reps: 15-20
Weight: 12-20 lbs.

Note On your second day of strength training, use the same number of sets, as above, decreasing reps to 8-12 per set, but increasing the weight and performing each rep slowly (4 counts in each direction) to fatigue muscles by final rep.