A new way to walk: last year more than 75 million of us bit the roads and treadmills to stay in shape. Even though walking strengthens the heart and improves cardiovascular fitness, simply heading out for a stroll may not give you the results you want or need. Perhaps it's time for afresh look at an old favorite.

What are your exercise priorities? Want to lose weight, boost your energy level, or look good in that terrific new swimsuit your friend gave you for your birthday? Figuring out what's most important to you workout-wise will help you pick a program customized to fit your needs, says certified personal trainer C. C. Cunningham of Chicago.

"It's based on the concept of individual differences," he explains. "Our bodies respond differently and our minds want different things, so we all need to cater to whatever our individuality requires. That usually means anything from your workout itself to what you wear while doing it."

Whether your priority is shedding pounds, increasing stamina, or shaping up, we've got your walking workout ready. Select the one that's right for you, and do it at least three times a week beginning today (feel free to mix and match the workouts for variety). Then enjoy the summer months as you create a healthier you.

The Dieter's Secret Weapon Walk

Right from the beginning, shoot for longer walks. A recent study found that you burn more calories if you exercise for one sustained period of time instead of breaking it up into shorter sessions. This workout will maximize the number of calories you expend during your walk and boost your endurance as well.

To determine how hard you're working, trainer Cunningham suggests using a scale of 1-10 on which 1 is no exertion and 10 is sprinting as fast as you possibly can. To warm up, stroll at about level 3 (window-shopping pace) and gradually increase to level 5 (picture yourself being in a store and seeing an item you must have).

As you walk, focus on your technique. Your head should be up, eyes forward, and arms swinging freely by your sides. Make sure that you're planting your heel first and then pushing all the way off with your toe in a sort of rolling motion. Your stride should be comfortable for your weight and body type.

Once you're in the groove, increase your pace to level 7 or 8 with occasional adjustments back to 5 so you don't overexert. Don't drop below your level 5 pace.

Keep this Lip for 30-45 minutes. During the last five minutes of your walk, slow your pace and stride to allow yourself to cool down naturally. Then treat yourself to a tall glass of water.

The Energy Booster Walk

If you're like most busy people, you may not have time to fit a long walking session into your already crowded schedule. That's the beauty of your energy booster walk. It's short and to the point, and will help you cope with the demands of life while fighting fatigue.

These "power" walks may also improve your overall outlook as well. Studies have shown that as little as 10 minutes of cardiovascular exercise produces the same mood enhancing benefits as working out for a full half hour.

The key is utilizing interval-training techniques. With intervals, you walk faster for a set period of time, then let yourself recover by slowing the pace for another set period of time. Then you repeat the cycle. Doing this increases your blood flow, which in turn gives you an invigorated, alert feeling. With the release of endorphins, your mood rises to the occasion.

Begin your energy booster walk with a warm-up, gradually increasing your pace from level 3 to 5 for two to three minutes. Then walk FAST, holding your pace at level 7 or 8 for one minute.

During the next minute, slacken your pace back to level 5, and repeat the process for four cycles.

If this proves a little too difficult, extend your "rest" periods (level 5 pace). Remember, it's those one-minute level 8 bursts that boost your energy.

Finish by slowing your pace from level 5 to 3 over several minutes. Cap off your workout with a glass of cool water.

The Tighten/Toner Walk

While walking is great for your heart and mood, it doesn't do much to actually sculpt or reshape your body. If your fitness priority is firming flabby muscles, opt for this effective workout which incorporates strengthening and shaping moves interspersed within a brisk walking session. Some of these exercises require an exercise tubing (those stretchy bands with handles on each end made for muscle-toning activity available at most department stores). Simply tie it around your waist or carry it along in one hand until needed.

Start by warming up for five minutes by increasing your pace from level 3 to 5. Then begin inserting the workout moves listed below. Between each move, walk briskly at level 5 for two to three minutes. This will help keep your heart rate up and make the workout more challenging. Start with one set of repetitions of each exercise. As you grow stronger (and you will), add a second.

Lunges

Stand with feet together. Step forward with your right foot, making a large enough step so that the shin of your right leg stays perpendicular to the ground as you lower your body in a stretching action. Your left leg should bend at the knee as you lower yourself down slightly.

Then push back up and return to your original position. Perform seven to 10 repetitions, leading with your right leg.

Then switch to your left leg and repeat the series.

Squats

Stand with your feet slightly wider than your shoulders and put your arms out in front of you at shoulder height for counterbalance. Pretend that there's a bench behind you on which you're going to sit. Keeping your weight on your heels, bend your knees as if to sit down. Keep your chest up and lower your body until your thighs are parallel to the ground. Return to your original standing position. Do seven to 10 repetitions.

Modified Pushups

Choose a wall, tree, or other handy, unmovable vertical surface. Stand about 2 feet away and place your hands just wider than your shoulders at shoulder height. Keeping your back straight and torso stiff, bend your elbows and slowly lower yourself toward the support until your nose touches it. Then slowly push back. Do 7 to 10 repetitions.

Biceps Curls 

Stand with both feet on the exercise tubing, your knees slightly bent. Holding on to the handles with your hands at your sides, bend your elbows and bring your hands up toward your shoulders, then slowly lower them back down. Do 7 to 10 repetitions.

Triceps Kickbacks

Stand and then step forward with your left foot so that it's about two feet in front of you (as though you're doing a lunge). Pass the tubing under your left foot and hold one end of it with your left hand. Lean forward and place your left hand on your knee; then grab the other end of the tubing with your right hand. Keeping your right upper arm and elbow tucked against your body, pull the tubing up to your chest, then return your arm to its original position. The tubing will stretch as you bend your elbow. Perform seven to 10 repetitions, and then switch sides and repeat with your right leg forward and working your left arm.

Bent Row

Start in the same position as the triceps kickback, with the tubing under your foot and your left hand anchoring the tubing on your left knee, leaving about six to eight inches of tubing beyond your foot. Reach down and take hold of the free handle with your right hand and pull up (as though you're trying to start a lawnmower, but not as fast). Return to your original position and repeat seven to 10 times. Switch sides and go again.

Crunches

Find a soft stretch of grass or leaves and lie on your back, knees bent with feet on the ground, arms folded across your chest. Keeping your lower back firmly on the ground, slowly lift your shoulders until they just clear the ground. Then slowly lower yourself back down. Do this 15 to 30 times.

"Superman"

Lie facedown on the ground with your arms overhead (like Superman flying). Keeping your eyes facing down, tighten your back muscles and lift your legs and shoulders off the ground and hold for a count of 10. Repeat five to 10 times.

Summer is a great season for enjoying the out-of-doors. Utilizing these fresh new ways to walk, you'll be tightening, toning, boosting, or slimming as you breathe in fresh air and enjoy the benefits of bright sunlight. Have fun!

Kelly James-Enger walks, lunges, and crunches her way around her hometown of Downers Grove, Illinois.