Time per workout: 30 minutes
Incorporate intervals this week. At the start of each walk, warm up properly to get loose. In 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. On a scale of 1 to 10, it should feel like an 8 or 9 (talking is very difficult). Then slow down to a 4 or 5 effort level (you can breathe a little easier). Follow the walking schedule below:
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.