Week 4: You’ll be feeling fitter than you could have imagined three weeks ago.
Your Goal: To walk for 30 min on at least six days, increasing your time to 45 min on at least four of the days and adding inclines to your walks.
Download the complete plan here.
If you’ve focused on road walking so far, add more leafy green spaces to your routes. Research shows that exercising in natural surroundings reduces blood pressure and cuts stress and tension more than exercising in an urban setting.
Head for the hills – or at least include some gentle ones in your walk. Walking on an incline forces your muscles and cardiovascular system to work harder and burns one-third more calories than walking on the flat. And it works just as well on the way down, as downhill walking helps tone your bottom and thighs, too.
Add intervals to your walk again today. Speed up for three minutes, then drop back to your normal pace for five minutes, three times during your walk.
Take a break from walking and do another activity, such as swimming, dancing or yoga.
Admire your newly toned body.
Do interval-walking today. Speed up for three minutes, then drop to your normal pace for five minutes, three times during your walk.
Organise a big walk for family and friends.
Source: Good Housekeeping UK, March 2010