3-Week Walking Plan

Learn how to burn more calories when you walk by adding intervals and aerobic moves in this 3-week plan

Week 2: Go Faster
Time per walk: 30 minutes
Walks this week: 4

Now it's time to incorporate intervals. Research shows that this technique can improve overall fitness, increase fat burn and spike metabolism with as little as 6 minutes of high-intensity effort per week. During the fast portion, push yourself to the point where you almost feel like it's easier to run (but keep to a very fast walk, which is actually harder to maintain than an easy job). On a scale of 1 to 10, it should feel like an 8 or a 9 (talking is very difficult). Then slow down to a 4 or 5 effort level (you can breathe a little easier). During the first two walks below, the recovery is twice as long as the fast interval; during the second two walks, you have slightly less recovery time and a longer fast interval.

Workouts 1 and 2: Warm-Up: 10 minutes at an effort level of 4 or 5
Intervals: Increase speed for 20 seconds to level 8 or 9 (as fast as you can walk without running). Recover for 40 seconds at level 4 or 5. Repeat 12 times.
Cooldown: 8 minutes
Follow-Up: Take tomorrow off, then repeat workout the next day.

Workouts 3 and 4: Warm-Up: 10 minutes
Intervals: Increase speed for 30 seconds, then recover for 30 seconds. Repeat 12 times.
Cooldown: 8 minutes
Follow-Up: Take tomorrow off, then repeat workout the next day.

NEXT: WEEK 3: MIX IN MOVES

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