| MINUTES | PACE | INTENSITY |
| 0-3 | Slow walk/warm up | 4 |
| 3-6 | Moderate | 5 |
| 6-8 | Side shuffle squats | 6 |
| 8-10 | Pick up pace | 6 |
| 10-16 | Power walk | 7 |
| 16-19 | Fast power walk | 8 |
| 19-21 | Walking lunges | 6 |
| 21-24 | Power walk | 7 |
| 24-26 | Slow down slightly | 6 |
| 26-29 | Power walk | 7 |
| 29-32 | Fast power walk | 8 |
| 32-33 | Jog | 9 |
| 33-35 | Walking lunges | 6 |
| 35-38 | Fast power walk | 8 |
| 38-39 | Jog | 9 |
| 39-47 | Power walk | 7 |
| 47-51 | Slow down slightly | 6 |
| 51-53 | Knee ups | 6 |
| 53-56 | Moderate | 5 |
| 56-60 | Slow walk/cool down | 3-4 |
* Learn how to do the moves mentioned in this walking plan.
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