Interval walking workout

Melt off more than 12.5 cm and almost 6 kg in 4 weeks, just by stepping out!

Whether you’re a loyal or lapsed walker, our step-by-step plan makes it easy to lose weight (no dieting required)
walking
At a glance
Do this 50-minute workout 4 times a week. The moves and format stay the same throughout, but starting in Week 3, you’ll do longer cardio and strength intervals. Going harder for longer boosts your muscular and cardiovascular endurance.

Warm-Up: 10 minutes
Walk at an easy-to-moderate pace: 5 minutes. Walk at a brisk pace: 5 minutes.

Cardio Intervals: 10 minutes
Alternate cardio intervals with recovery walking. During recoveries, walk as fast as you can while still allowing your breath to slow.

DOWNLOAD CARDIO INTERVAL WORKOUT

Strength Intervals: 20 minutes
Alternate strength intervals with recovery walking. During recoveries, walk as fast as you can while still allowing your breath to slow.

DOWNLOAD STRENGTH INTERVAL WORKOUT

Cool Down: 10 minutes
Walk, moving from a brisk pace to a moderate-to-easy pace: 7 minutes. Stretch calves, quads and hamstrings: 3 minutes.

Weeks 1 and 2
Do each of the 5 cardio-interval exercises for 30 seconds; recover for 30 seconds after each move. Complete the circuit twice, for a total of 10 minutes.

Do each of the 5 strength-interval exercises for 30 seconds; recover for 30 seconds after each move. Complete the circuit 4 times, for a total of 20 minutes.

Weeks 3 and 4
Do each cardio-interval exercise for 60 seconds, then recover for 60 seconds. Do the circuit once, for a total of 10 minutes.

Do each strength-interval exercise for 60 seconds, then recover for 60 seconds. Complete the circuit twice, for a total of 20 minutes.

SOURCE: goo.gl/KuVmLh

Leave a Comment

Leave a Reply

Your email address will not be published. Required fields are marked *


0 Comments

  • Recent Healthy Articles

  • Tags

  • Categories