If you are a beginner in the world of fitness, Galina Denzel, certified personal trainer, is the inventor of a 21-day walking plan that will help you overcome your New Year’s resolutions and improve your health.
After all, walking is very beneficial for our body, as it not only melts fat but also improves our fitness.
We would like to suggest a plan that anyone can follow to start their transformation journey or even just to stay active and healthy.
Walking Workout Schedule for Weight Loss
Week 1
Day 1: Start with a regular 5 minute walk in the morning and evening.
Day 2: 7 minute walk in the morning and at night.
Day 3: the third day of the program begins and ends with a 9-minute walk in the morning and in the evening.
Day 4: We increase the time we spend walking to 10 minutes twice a day.
Day 5: 12 minutes morning and evening as we approach the end of this first “endurance week.”
Day 6: 15 minute walk in the morning and in the evening.
Day 7: On our last day of “endurance week” we walk 18 minutes in the morning and 18 minutes at night and are ready to enter week 2.
Week 2
Day 8: Here we start with 2 minutes of easy and normal walking to warm up, then 10 minutes of fast walking and then we end with 2 minutes of easy walking to cool down.
Day 9: It consists of only 20 minutes of walking at a moderate pace.
Day 10: On day 10 we increased the time, so we started with 5 minutes of walking at an easy pace, then 12 minutes of fast walking, and again, we cooled down with another 5 minutes of regular walking.
Day 11: Here we will do a 10 minute walk at a moderate pace again.
Day 12: As before, we start with 5 minutes at an easy pace, then continue with 15 minutes of fast walking and finish the workout with another 5 minutes to cool down.
Day 13: On this day, we do another 20 minutes of moderate pace.
Day 14: Our last day of week 2 starts with 5 easy minutes, then 18 minutes of fast walking, and of course another 5 to end the week.
Week 3
Day 15: We started our final week with 10 minutes of walking up and downstairs and then 2 minutes of walking at an easy pace to cool off.
Day 16: Just like how it was in Week 2, on this day you will walk 20 minutes at a moderate pace.
Day 17: We continue up the stairs as we go up and down for 12 minutes with another easy 2 minute walk.
Day 18: This day has a little surprise for you. Start with 25 minutes of walking at a moderate pace and the workout off with 2 sets of 12 squats.
Day 19: We walk 20 minutes to go up and down stairs and then cool down with a 3-minute walk.
Day 20: Walk 25 minutes at a moderate pace.
Day 21: To finish this 21-day walking plan, take a 20-minute walk at a fast pace, and finish with an easy 3-minute walk to cool down.
Walking is a great and easy way to stay healthy. In fact, according to this source, walking an additional 20 minutes a day will burn 3.5 pounds of body fat a year.
Who is going to try this walking plan out, or at least incorporate more walking into their daily life? Let us know and we will motivate each other to improve ourselves and our health.
Preview photo credit depositphotos.com
