Excess pounds and being out of shape are common problems these days, and especially before the summer, we all want to tone our bodies and look and feel better.
Yet, many people believe they just do not have the needed time to walk to their bodies and exercise regularly.
But, we are here to present you a three-week walking plan that will help you lose excess weight and build muscle mass!
First of all, you should know that you this walking plan requires you to alternate between three degrees of intensity, easy, moderate, and fast.
Here is all you need to do:
Optional: split the minutes between morning and evening
Day 1 – walk at the easiest or moderate difficulty for 5 minutes in the morning and in the evening
Day 2 -- walk 7 minutes both, in the morning and in the evening.
Day 4 -- walk 10 minutes both, in the morning and in the evening.
Day 5 -- walk 12 minutes in the morning and in the evening.
Day 6 -- walk 15 minutes in the morning and in the evening.
Day 7 -- walk 18 minutes in the morning and in the evening.
Change the pace from slow to moderate
Day 8 – 2 minutes easy, 10 minutes fast, 2 minutes easy again.
Day 9 – walk 20 minutes at a moderate speed.
Day 10 -- 5 minutes easy, 12 minutes fast, 5 minutes easy again.
Day 11 – walk for 20 minutes at a moderate pace.
Day 12 -- 5 minutes easy, then 15 minutes fast, 5 minutes easy again.
Day 13 – walk 20 minutes at a moderate speed.
Day 14 -- 5 minutes easy, 18 minutes fast, 5 minutes easy again.
This is the week when you increase the level and pace adding strength to your walking but without equipment.
Day 15 – walk up and down the stairs for 10 minutes and add 2 minutes of easy pace.
Day 16 – walk for 20 minutes at a moderate pace.
Day 17 – walk up and down the stairs for 12 minutes and do plus two sets of 12 squats.
Day 19 – walk up and down the stairs for 20 minutes and add 3 minutes of easy pace.
Day 20 – walk 25 minutes at a moderate pace.
Day 21 – walk 20 minutes fast, and add 3 minutes of easy-paced walking.
After finishing the 21-day challenge, make sure you continue being physically active in order to maintain and improve your body strength.
Over time, you will be able to walk more and faster, so the longer you walk, the quicker your pace, and the more intense the exercise, the more calories you will burn.
Make sure you generally walk at a moderate or vigorous level afterward.
Remember to start at a light intensity as it is recommended in the walking plan above, and gradually build up to a higher intensity, in avoid overdoing it and lower the risk of soreness, injury, and burnout.
Moreover, remember to reduce the calorie intake, follow a healthy diet, and incorporate the needed dietary changes in order to lose weight in a healthy way and accelerate the process.