Adapted from My Fitness Pal
Walking incorporates so many things that make us healthy: sunshine, fresh air, movement. Here is a great 6 week walking program developed by Jessica Smith author of “Walk On.” Who is with me to start this great program today?
When it comes to your walking pace, gauge your intensity on a scale of 1–10 — a 5–6 effort should have you breathing quickly, but still allow you to carry on a conversation easily. An 8–9 effort should have you breathing very heavily and able to answer yes or no questions only. Since your intensity varies with your personal fitness level, vary your speed and power to reach the recommended effort range for each walk.
POWER WALK
This walk is steady but strong. After walking for 3 minutes at an easy pace to warm up, focus on maintaining a steady effort level of a 5–6 intensity until you’ve completed your session for the day (be sure to spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).
HIIT WALK
Go the distance in less time with this interval walk! After walking for 3 minutes at an easy pace to warm up, begin repeating your HIIT interval sets (spend 3 minutes walking at a brisk pace, at an intensity of about a 5–6, power walk or jog at 1 minute at an intensity of an 8–9) until you’ve completed your session for the day (be sure to spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).
EASY WALK
It’s important not to over do it, and this active recovery walk is all about keeping a balance in your fitness routine. Plus, science has shown stress relief is a great way to help reduce belly-fat causing cortisol levels. This walk is all about enjoying the movement (stride at a comfortable 3–4 effort level). Take in your surroundings, focus on feeling good — try to be mindful of your breath, and steps along the way.
Week 1 (75 Minutes)
| Day | M | T | W | Th | F | Sa | Su |
| Minutes | 15 | 30 | – | 15 | 15 | – | – |
| Exercise | HIIT | Power | Rest | HIIT | Easy | Rest | Rest |
Week 2 (90 Minutes)
| Day | M | T | W | Th | F | Sa | Su |
| Minutes | 15 | 30 | – | 15 | 30 | – | – |
| Exercise | HIIT | Power | Rest | HIIT | Easy | Rest | Rest |
Week 3 (120 Minutes)
| Day | M | T | W | Th | F | Sa | Su |
| Minutes | 30 | 45 | – | 15 | 30 | – | – |
| Exercise | HIIT | Power | Rest | HIIT | Easy | Rest | Rest |
Week 5 (210 Minutes)
| Day | M | T | W | Th | F | Sa | Su |
| Minutes | 30 | 45 | 30 | 30 | 45 | 30 | – |
| Exercise | HIIT | Power | HIIT | Power | Easy | Power | Rest |
Week 6 (120 Minutes)
| Day | M | T | W | Th | F | Sa | Su |
| Minutes | 30 | 45 | 30 | 30 | 60 | 30 | – |
| Exercise | HIIT | Power | HIIT | Power | Easy | Power | Rest |