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Walk Off the Weight: Part 2

Your Walking Calendar

This month you'll shift your calorie burn into overdrive by adding two to three days of either speedy or hilly walks. On fast days, warm up for five minutes, then pick up the tempo to a quick clip that you can sustain for 20 to 30 minutes. You should be breathing hard but not gasping. Not sure if you're pushing yourself enough? Try this trick: Count your steps for 20 seconds; 45 to 50 steps means you're right on track. Always take five minutes at the end of your workout to cool down. On hill days, seek out stairs (stadium steps are perfect) or a path that rises and falls. Your goal is to walk up and down for most of your walk, except for a five-minute easy warm-up and cooldown on a flat stretch of road.

Week 1

  • Monday: 30 minutes
  • Tuesday: 30 minutes
  • Wednesday: 40 minutes (HILLS)
  • Thursday: 20 minutes
  • Friday: 35 minutes (FAST)
  • Saturday: 0 minutes
  • Sunday: 45 minutes
  • Weekly total: 200 minutes

Week 2

  • Monday: 35 minutes
  • Tuesday: 30 minutes
  • Wednesday: 40 minutes (HILLS)
  • Thursday: 30 minutes
  • Friday: 40 minutes (FAST)
  • Saturday: 0 minutes
  • Sunday: 55 minutes
  • Weekly total: 230 minutes

Week 3

  • Monday: 30 minutes (FAST)
  • Tuesday: 30 minutes
  • Wednesday: 40 minutes (HILLS)
  • Thursday: 30 minutes
  • Friday: 40 minutes (FAST)
  • Saturday: 0 minutes
  • Sunday: 65 minutes
  • Weekly total: 235 minutes

Week 4

  • Monday: 35 minutes (FAST)
  • Tuesday: 30 minutes
  • Wednesday: 40 minutes (HILLS)
  • Thursday: 50 minutes
  • Friday: 45 minutes (FAST)
  • Saturday: 0 minutes
  • Sunday: 75 minutes
  • Weekly total: 275 minutes

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