there are many people who want to get in shape, you might want to tone up a bit and start looking and feeling better, the problem is that many people live such a busy life.
they don’t have the time to induce to the gym many days per week. Fortunately, there is a simple way that you can reach your fitness goals without changing your daily routine all that much.
this is 21 days walking plan that all help you lose weight to achieve your weight loss goals using this program you need to devote only from 10 minutes to 20 minutes per day not only you will lose weight but also you will see your muscle mass increase, but you’ll feel better overall the intensity and a little extra help the exercise plan I’m about to share with you is for beginners if you are advanced you can just increase the difficulty of it.
the benefits of walking
First, here are some facts about the general benefits of walking:
- Maintains ideal body weight.
- Prevent various conditions such as heart disease, hypertension and type 2 diabetes.
- Strengthens bones and muscles.
- Improves your mood.
- Calibrate your balance and orientation.
21-Day Run/Walk Program for Fat Loss
WEEK number 1 – OPTIONAL: IT’S UP TO YOU TO CHOOSE, YOU WOULD LIKE TO DIVIDE THE MINUTES into TWO SESSIONS- IN THE MORNING AND EVENING. OR IN JUST ONE SESSION.
Day 1 – 10 minutes slow and regular walking is just enough for you as beginner.
Day 2 – add 2 minutes than the first day, and still maintain a slow and consistent tempo.
Day 3 – Increase the walking time to 15 minutes with the same tempo.
Day 4 – add 3 more minutes so now you have 18 minutes in total. and it still depends on you. You can divide them and walk half of them in the morning and the other half in the evening.
Day 5 – Walk for 20 minutes. Divide the time as we said above and walk with rhythm.
Day 6 – Walk for 22 minutes. Hold on to the slow and consistent tempo and divide the time as in the previous days.
Day 7 – 25 minutes for this day. Walk 15 minutes in the morning and the rest in the evening.
WEEK 2 -THE SECOND WEEK YOU SHOULD INCREASE THE TEMPO FROM SLOW TO MODERATE
Day 8 – in the second week start with 15 minutes walk. The first 2 minutes walk slow, then the next 10 minutes fast, and 2 minutes slow again so that you cool down.
Day 9 – Walking 2 more minutes than the day before with a moderate tempo is planned for this day.
Day 10 – Walk for 18 minutes, by starting slow the first 3 minutes and then continuing fast the next 12 so that you finish the last 3 minutes slow.
Day 11 – Walk for 20 minutes with a moderate tempo.
Day 12 – 22-minute walk for today. Walk slowly for the first 4 minutes, then 14 minutes fast, and finish with 4 minutes slow.
Day 13 – Walk 2 minutes more than the day before with a moderate tempo.
Day 14 – Walk for 26 minutes this day. The first and the last 5 minutes slow, but fast the 16 minutes in between.
WEEK 3 – INCREASE HIGH
Day 15 – Stairs are the thing you need for this day. Just go up and down the stairs or if you don’t have stairs at home just walk while increasing the elevation for 15 minutes. When you are done with this kind of walking cool down with 2 minutes of slow walking.
Day 16 – Walk 25 minutes with a moderate tempo.
Day 17 – The same thing with the stair, chose either to go up and down or just walk with increasing the elevation for 27 minutes. Add 2 minutes fast walk.
Day 18 – Go up and down the stairs or just walk in a moderate tempo for 27 minutes.
Day 19 – Walk up and down the stairs or just walk for 27 minutes and constantly increase the elevation. At the end just walk slow for 3 minutes.
Day 20 – 30 minutes walk with a moderate tempo.
Day 21 – Last day walk fast for 25 minutes and add 8-minute slow walk at the end.