There’s no question that walking is great for everyone: It boosts energy levels, fights fat and protects your heart. But walking is also the perfect addition to a sugar-smart lifestyle: Studies show that as little as 15 minutes of walking can help regulate your blood sugar levels and reduce your risk of type 2 diabetes.

This 3-week exercise plan designed by spa and wellness director Michelle Adams, upgrades your walks with interval training, hill climbing and strengthening moves designed to crank up kilojoule burn and shed stubborn pounds.