mix-it-up walking plan
LEVEL:
SESSION TIMES:
Intermediate
30 to 45 minutes
WEEK
1
2
SUN
MON
TUE
WED
THU
FRI
Walk at
a steady,
moderate pace
for 30 minutes.
Walk briskly
for 5 minutes;
go hard for 1
minute. Repeat
4 more times,
for a total of
30 minutes.
Walk for a total
of 30 minutes,
increasing your
pace or incline
at least 4 times
during the
session.
Walk at
a steady,
moderate pace
for 30 minutes.
Walk for a total
of 30 minutes,
increasing your
pace or incline
at least 4 times
during the
session.
Walk briskly
for 5 minutes;
go hard for 1
minute. Repeat
4 more times,
for a total of
30 minutes.
RPE: 5–7
RPE: 5–7
RPE: 5–7
RPE: 5–7
Walk as fast
as you can for
35 minutes.
Walk briskly
for 6 minutes,
then as fast as
you can for 2
minutes. Repeat
4 more times,
for a total of
40 minutes.
Walk uphill and
push your pace
a bit beyond
moderate for
30 minutes.
Rest
Walk briskly
for 6 minutes,
then as fast as
you can for 2
minutes. Repeat
4 more times,
for a total of
40 minutes.
RPE*: 5
Walk for
35 minutes,
incorporating
as many hills as
possible.
RPE: 8
RPE: 6–8
RPE: 5
Walk at
a steady,
moderate pace
for 40 minutes.
RPE: 5
RPE: 6
3
RPE: 6
Walk as fast
as you can
for 5 minutes;
recover for 15
minutes. Repeat
1 more time,
for a total of
40 minutes.
Walk for
40 minutes;
climb a slight
hill for most of
the workout.
RPE: 7
Rest
RPE: 6–8
RPE: 6–8
Walk at a steady
pace and
intensity for
40 minutes.
SAT
Walk quickly for
6 minutes; go
even faster for 3
minutes. Repeat
4 more times,
for a total of
45 minutes.
Walk for
45 minutes,
going up and
down hills the
whole time.
Walk for
45 minutes on
a slight hill.
Rest
RPE: 7
RPE: 6–8
RPE: 6–8
RPE: 6–8
4
Walk for
6 minutes;
increase your
pace or incline
for 3 minutes.
Repeat 4 more
times, for a total
of 45 minutes.
RPE: 6–8
Walk for
45 minutes,
keeping a quick
pace.
RPE: 7
Walk for
45 minutes,
incorporating
as many hills as
possible.
RPE: 6–8
Walk for 6
minutes;
increase your
pace or incline
for 3 minutes.
Repeat 4 more
times, for a total
of 45 minutes.
Walk for
45 minutes,
pushing yourself
to the point at
which talking is
difficult.
Walk for
45 minutes—
and go all out,
changing your
incline and
speed at will.
RPE: 7–8
RPE: 8
Rest
RPE: 6–8
* R PE: Rate of Perceived Exertion. RPE is a self-measurement of how hard you feel you’re working out, with 0 being no effort and 10 being
heart-pounding, sweat-dripping, super-hard. Aiming for an RPE of at least 5 will help produce the best weight-loss results.
Adapted from Family Circle.
© Meredith Corporation. All rights reserved. Used with permission.
The information and fitness plan provided in this document are not intended to be a substitute for professional medical advice.
Always consult with your physician or other qualified health provider before beginning a fitness plan.
July 2016
023752-160411
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