Lose weight at lunch

This three-month walking plan makes it easy for beginners and advanced exercisers to squeeze in a simple 30-minute routine five days a week. You'll do different speed bursts to maximize your calorie burn without getting tired or too sweaty.

Month 1

Set your pace:

• Two days a week, walk at a slow, steady pace for 30 minutes.
• Three days a week, do spontaneous intervals: Pick up the pace whenever you feel like it for 30 seconds to one minute. Aim for several speed bursts throughout your 30-minute routine.
• Alternate between speed-burst and steady-pace days.

Month 2

Increase endurance:

• Two days a week, walk at a slow, steady pace for 30 minutes.
• Three days a week, do endurance intervals: Alternate five minutes at your steady pace with five minutes of fast walking (7 on a scale of 10) for a total of 30 minutes.
• Alternate between your steady-pace and interval days.

Month 3

Boost your calorie burn:

• Two days a week, go at a slow, steady pace for 30 minutes.
• Three days a week, do performance intervals: Go at a moderate pace for five minutes, then at an all-out pace (8 or 9 on a scale of 10) for one minute, for a total of 30 minutes. Alternate between your steady-pace and interval days.

Keep it up: If you want to keep walking on your lunch hour, go back to month one and start the cycle over. But keep challenging yourself. Make your workouts more intense by trying to do your speed bursts at an even faster pace.

Try one of our other walking plans

Drop pounds fast!: Lose one pound a week by doing an intense workout and making small changes to your eating habits.

Improve your health: This gentle plan requires minimal time and can reduce your risk of heart disease and depression and improve your energy levels, sleep and memory.

Drop a dress size without dieting: This plan leads to slow, steady weight loss of 10 pounds or more over one year and is perfect for beginners.

See how you can eat for energy at lunchtime.

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