Week 1: Build a walking habit
The first week is all about building a regular walking habit and setting the stage for the following weeks. Focus on maintaining good posture and engaging your core while walking at a moderate pace.
Remember to keep your shoulders relaxed and avoid hunching over. Swing your arms naturally to increase calorie burn. Wear comfortable, supportive walking shoes.
- Day 1: 20 minutes brisk walk.
- Day 2: Rest or walk lightly for 10 minutes to recover.
- Day 3: Walk briskly for 25 minutes, combining 1 minute of brisk walking every 5 minutes.
- Day 4: Rest or do light yoga.
- Day 5: 30 minutes brisk walk.
- Day 6: Walk for 20 minutes, choosing steep or hilly sections.
- Day 7: Rest or take a light recovery walk for 15 minutes.
Week 2: Increase Intensity
Begin to increase the length of your walks and the duration to increase your heart rate and promote calorie burning. Focus on your breathing during periods of intense exercise - inhale deeply through your nose and exhale through your mouth.
- Day 1: Walk for 30 minutes, including 2 minutes of brisk walking every 6 minutes.
- Day 2: Rest or light stretching.
- Day 3: Walk briskly for 25 minutes and walk uphill for 5 minutes at the end of the day.
- Day 4: Rest or do light yoga.
- Day 5: Walk for 35 minutes with 1-minute brisk walking intervals every 7 minutes.
- Day 6: Take a 20-minute recovery walk or take a light stroll around the neighborhood.
- Day 7: Rest or light stretching.
Week 3: Adding Variety
Variety helps prevent stagnation in your walking routine. Use light hand weights with caution, and avoid swinging the weights too much to avoid injury.
- Day 1: Walk briskly for 30 minutes, combined with a 3-minute brisk walk every 10 minutes.
- Day 2: Rest or recovery walk for 10 minutes.
- Day 3: Walk for 40 minutes with a 2-minute uphill walk every 8 minutes.
- Day 4: Rest or bodyweight exercises (bends, squat jumps).
- Day 5: Walk for 35 minutes while carrying light weights to tone your arms.
- Day 6: Recovery walk for 25 minutes at a gentle pace.
- Day 7: Rest or light stretching.
Week 4: Maximize Fat Burning
This week your endurance and strength have improved. This final week focuses on maximizing fat burning with longer walks and high intensity intervals.
- Day 1: Walk briskly for 40 minutes, combining 1 minute of brisk walking every 5 minutes.
- Day 2: Rest or take a light walk to recover.
- Day 3: Walk for 30 minutes alternating between 2 minutes uphill and 2 minutes on flat ground.
- Day 4: Rest or do light yoga.
- Day 5: Walk briskly for 45 minutes at a steady pace.
- Day 6: 20-minute recovery walk or light stroll.
- Day 7: Rest and evaluate results.
