Posted on September 19 2018
There’s never a bad time to start walking. We hope you’re even more motivated to get started. Is it Friday? Sunday? It doesn’t matter. Start today, and continue until you have done a full week. Then just “rinse and repeat” four times, and you’ve got a month!
THE ULTIMATE FALL SEVEN-DAY WALKING PLAN TO KICK-START WEIGHT LOSS
Monday – Start the week strong.
Did you know Monday is the day of the week that usually has the highest attendance at fitness clubs? Starting the week with a solid workout is a powerful habit! Try doing a three-mile walk before dinner.
Tuesday – Use the power of the “small dose” of exercise.
There is great power in mini workouts because they all add up. A 10-minute brisk walk after lunch is so energizing, or try a strength-training routine in the evening while catching up on the world news. Mini workouts keep you on track if you remember working out is not all or nothing but rather a cumulative project. It’s very important to know you are not skipping workouts or giving up because you don’t have an hour to exercise. Do a mini walk at lunch, then add an ab routine in the evening.
Wednesday – Attempt the midweek metabolism boost!
Through fitness science, we know the best metabolism boosters are HIIT workouts – that’s high-intensity interval training. High-intensity efforts are so doable as walkers. Your goal is a short work phase and a longer recovery phase. Here’s an easy way to HIIT right now:
Walk for 5 minutes to warm up. Then walk as fast as possible for 100 steps. (I just count it out to myself, no device necessary.) Next, walk slowly for 2 minutes. Then “HIIT” 100 steps of super-fast walking. It may even look like a gentle jog. We call that boosted walking! Repeat 4 more cycles of 2 minutes of slow walking and 100 steps of boosted walking. Then cool down with 5 minutes of slow walking. You’ll sweat! I guarantee it!
Thursday – Take mini walks.
Your week may need some relief at this point and to keep you feeling on track just do a quick 10-minute walk after lunch. You’ll meet that goal easily and feel successful — and you’ll give your body a chance to recover a bit. That’s a big part of the short- and long-term rewards you will continue to experience if you keep mini walks as your “secret weapon” for sticking to your plan!
Friday – Strength train after work.
A few minutes of strength training for each area of the body is all it takes to get a total-body routine done. In two or three exercises (three sets of 10 reps) you can work your full upper body: arms, back and chest. Try bicep curls, tricep extensions and pushups. In two exercises,you can have your entire core done: Try knee hugs – Pilates-style and bicycle rotators. For the lower body, just one exercise can tone and sculpt the legs and back-end muscles. Try squats: Count 25, and do two sets.
Saturday – The big burn day!
Plan for 60 minutes of walking. Walking at any pace will work to give you a big burn, but adding short bursts of boosted walking will really turn up the burn! Just add 10 super-fast steps in every 10 minutes of walking! That’s 60 super-fast steps.
Sunday – Take a day to rest and restore.
Why not combine the rest with a slow walk with family, maybe even right after Sunday dinner? Don’t count miles, or minutes or steps. Just walk and talk, and enjoy the blessings of a healthy day!