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Walk Off the Weight in 12 Weeks

Week 5

         
Monday Tuesday Wednesday Thursday Friday Saturday/ Sunday

Walk 30 minutes. Covering 2 miles is your goal. Boost this session with Upper Body & Core Activators.

 

 

 

 

 

 

 

 

Walk 15 minutes: 1-mile goal! Pump up this walk by adding Speed Steps.
Walk 30 minutes: 2-mile goal. Boost this session with Upper Body & Core Activators.
Walk for 15 minutes: 1-mile goal. Pump up this walk by adding Speed Steps.
Walk 3 miles. Don't worry about how long it takes. Cross-Train! The weekend is the best time to "wake up" other muscles in the body. Go for a bike ride or join the kids for some fun in the backyard—badminton, Wiffle Ball, and Frisbee all count if you play for at least 30 minutes. Or head to a nearby schoolyard and shoot some hoops, hit a tennis ball against a wall, or kick around a soccer ball. There are endless ways to cross-train.

Boost sessions with Upper Body & Core Activators: After 5 minutes of walking, raise your arms above your head and tuck your belly button back toward your spine. Hold this "tummy tuck" as you do 10 more repetitions of raising your arms above your head. Do this every 5 minutes throughout your walk. At the conclusion of a 30-minute walk you'll have performed 6 sets of Upper Body & Core Activators.

Pump up walks by adding Speed Steps: After 5 minutes of walking, push yourself to walk faster for 50 steps. You can even take it to a gentle jog if you'd like. Do this every 5 minutes throughout your walk. In a 15-minute session you'll do 150 Speed Steps.

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