WHETHER YOU’RE A WALKING-WORKOUT BEGINNER OR YOU’RE READY FOR A CHALLENGE, THIS BASIC 4-WEEK WALKING WORKOUT PLAN CAN HELP YOU LOSE WEIGHT.
WALK THE WEIGHT OFF
Number of walks this week: 4 Time per workout: 25 to 40 minutes: This week, build your fitness base and burn more calories by taking more steps every time you walk. Up the ante everyday by adding an 5 extra minutes at a brisk pace (where you can speak fairly easily but are slightly breathless) and you’ll burn an extra 21 to 28 calories every time you walk. If you start with a 25 minute walk on your first day, you should be up to a 40 minute walk by your final workout.
Days 1 & 3: Start, 10 minutes at an effort level of 4 or 5. Increase speed for 20 seconds at level 8 or 9. Recover for 40 seconds at level 4 or 5. Repeat 12 times. Then cooldown for 8 minutes.
Days 5 & 7: Start, 10 minutes at an effort level of 4 or 5. Increase speed for 30 seconds, then recover for 30 seconds. Repeat 12 times. Then cooldown for 8 minutes.