| MINUTES | PACE | INTENSITY |
| 0-5 | Slow walk/warm up | 3-4 |
| 5-13 | Moderate | 5 |
| 13-15 | Side shuffle squats* | 6 |
| 15-21 | Pick up pace | 6 |
| 21-23 | Power walk | 7 |
| 23-26 | Slow down slightly | 6 |
| 26-28 | Power walk | 7 |
| 28-31 | Slow down slightly | 6 |
| 31-33 | Power walk | 7 |
| 33-36 | Slow down slightly | 6 |
| 36-38 | Power walk | 7 |
| 38-40 | Walking lunges* | 6 |
| 40-41 | Fast power walk | 8 |
| 41-43 | Power walk | 7 |
| 43-44 | Fast power walk | 8 |
| 44-46 | Power walk | 7 |
| 46-50 | Slow down slightly | 6 |
| 50-52 | Step ups | 6 |
| 52-56 | Moderate | 5 |
| 56-60 | Slow walk/cool down | 6 |
* Learn how to do the moves mentioned in this walking plan.
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