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28-day walking plan: week IV

Whether you want to lose weight or get fit, our plan will help you achieve your goals. It gives you the basics you need to get going and improve your fitness over 28 days.

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.

 

Click here for the programmes for Week I, Week II and Week III.

Download the complete plan here.

 

Day 22

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.

 

Day 23

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.

 

Day 24

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.

 

Day 25

Take a break from walking and do another activity, such as swimming, dancing or yoga.

 

Day 26

Admire your newly toned body.

 

Day 27

Do interval-walking today. Speed up for three minutes, then drop to your normal pace for five minutes, three times during your walk.

 

Day 28

Organise a big walk for family and friends.

 

Source: Good Housekeeping UK, March 2010

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