Programs

Day 1: 20-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 10-minute walk at a brisk pace

• 5-minute cool-down: Walk at a leisurely pace

Day 2: 30-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 20-minute walk at a brisk pace

• 5-minute cool-down: Walk at a leisurely pace

Day 3: 40-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 30-minute walk at a brisk pace with intervals: Every 5 minutes, speed up your pace for 30 seconds, then come back to your base pace for 5 more minutes

• 5-minute cool-down: Walk at a leisurely pace

Day 4: 45-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 35-minute walk at a brisk pace: Choose a route that has hills today to up your intensity and overall calorie burn

• 5-minute cool-down: Walk at a leisurely pace

Day 5: 50-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 40-minute walk at a brisk pace: It's another interval day except this time, you'll interval high and low much more often. Walk as fast as you can for 30 seconds and switch back to your baseline brisk pace for 60 seconds. Try to sustain this for as long as you can.

• 5-minute cool-down: Walk at a leisurely pace

Day 6: 60-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 50-minute walk at a brisk-plus pace: Focus on making your base pace a little faster than usual. (Listening to fast music can help!)

• 5-minute cool-down: Walk at a leisurely pace

Day 7: 60-Minute Walk

• 5-minute warm-up: Walk at a leisurely pace

• 50-minute walk with intervals: Do 3 minutes at base pace then 1 minute at brisk-plus. Keep this 4-minute cycle going for as much of the 50-minutes as you can.

• 5-minute cool-down: Walk at a leisurely pace

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