Rise and Stride: You Could Walk Off Up to 10 Pounds in 28 Days

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By: , – Nicole Nichols, Certified Personal Trainer
  :  62 comments   :  2,276,801 Views

When's the best time of day to exercise? First thing in the morning of course! Morning exercisers tend to stick with their workouts because nothing else (besides sleep) has a chance to get in the way. So I designed this progressive four-week walking program specifically for morning walkers who might meet up with friends to keep their workouts social and motivating.
 
You can, of course, do these workouts solo, on a treadmill or outdoors, or any time of day. Each one burns about 300 calories. Coupled with a reduced-calorie diet (try SparkPeople's free calorie tracker to find out how much you should eat to lose weight), this plan can help jump-start your weight loss in just one month! 

WEEK 1

Day Workout Intensity Total Minutes
Sunday Practice maintaining a consistent pace. RPE: 5 30
Monday Walk briskly for 5 min; go hard for 1 min. Repeat 5 times. RPE: 5-7 30
Tuesday Ready to work? Increase your pace or incline at least 4 times along the way. RPE: 5-7 30
Wednesday Hum a song that you and your friends know and stay on pace with it. RPE: 5 30
Thursday Increase your pace or incline at least 4 times. RPE: 5-7 30
Friday Walk briskly 5 min; go all-out for 1 min. Repeat 5 times. RPE: 5-7 30
Saturday Rest today.    

WEEK 2

Day Workout Intensity Total Minutes
Sunday Walk up and down hills as many times as possible. RPE: 6-8 35
Monday Walk as fast as you can. RPE: 8 35
Tuesday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Wednesday Strut at a steady, moderate pace. RPE: 5 40
Thursday Have a friendly race uphill. RPE: 6 30
Friday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Saturday Rest today.    

WEEK 3

Day Workout Intensity Total Minutes
Sunday Maintain your pace and intensity. RPE: 6 40
Monday Walk as fast as you can for 5 min; recover. Repeat. RPE: 6-8 40
Tuesday Work your glutes: Climb a slight hill or incline most of the workout. RPE: 7 40
Wednesday Walk quickly for 6 min; walk your fastest for 3 min. Repeat 5 times. RPE: 6-8 45
Thursday Trek up and down a tough hill nonstop. RPE: 6-8 45
Friday Find a slight hill to climb steady and strong most of the workout. RPE: 7 45
Saturday Rest today.    

WEEK 4

Day Workout Intensity Total Minutes
Sunday Walk 6 min; up the pace OR incline for 3 min. Repeat. RPE: 6-8 45
Monday Maintain a fast and furious speed. RPE: 7 45
Tuesday Walk up and down a hill as many times as possible. RPE: 6-8 45
Wednesday Walk briskly for 6 min; boost speed or incline for 3 min. Repeat. RPE: 6-8 45
Thursday Work your butt off today. Talking should be difficult. RPE: 7-8 45
Friday Grand finale! Go all-out. Change incline and speed at will. RPE: 8 45
Saturday Rest today. You've earned it!    

Going fast enough? Count your strides for one minute. Your goal is at least 55 strides per minute. For a guide to workout intensity and RPE (your rate of perceived exertion), click here.

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Comments

  • 12
    I think this is a great plan. We can keep our own pace but the weight loss wouldn't be as much. Thanks for sharing! Walking in the cold makes me speed up anyway lol! - 1/1/2013   9:56:17 PM
  • ANNASMOM12
    11
    Cant do much walking in the winter time, with a little one, cant wait until spring to walking
    - 1/1/2013   9:45:39 PM
  • 10
    I am up to 4 mph but that is after 4 months of consistent daily walking. Great way to start my day. - 1/1/2013   8:15:06 PM
  • 9
    The last time I "walked off" the pounds was in 2006. I lost 35 #'s training to walk a marathon. (I was walking over 100 miles a month!)

    Now that I'm past 50 yrs of age, my weight does NOT seem to respond in the same way to that exercise. I have to mix-it up more and work w/ intervals and mix in ST to see the losses of the past. - 1/1/2013   3:50:49 PM
  • 8
    Hey fellow sparkers, I don't think that Coach Nicole was saying you HAVE TO walk that fast but just trying to say that YOU CAN achieve big losses if you do this and this and this and that too. I think we often make too many excuses for ourselves rather than in doing what we can do.
    I'm with you though on SparkPeople's REASONABLE approach and I always tell everyone that they should just try to drink more water :-) Easy doable mindful steps towards living healthier, then fruits and vegies, then some exercise, then .... You get the picture and to me Spark is the cheering section for our successes and support so that we can get over our failures.
    With all that said, they describe a pretty serious program - wow!
    - 1/1/2013   2:22:39 PM
  • 7
    Hey fellow sparkers, I don't think that Coach Nicole was saying you HAVE TO walk that fast but just trying to say that YOU CAN achieve big losses if you do this and this and this and that too. I think we often make too many excuses for ourselves rather than in doing what we can do.
    I'm with you though on SparkPeople's REASONABLE approach and I always tell everyone that they should just try to drink more water :-) Easy doable mindful steps towards living healthier, then fruits and vegies, then some exercise, then .... You get the picture and to me Spark is the cheering section for our successes and support so that we can get over our failures.
    With all that said, they describe a pretty serious program - wow!
    - 1/1/2013   2:22:37 PM
  • 6
    I lost 60 lbs. by walking and eating right. The speed is based on ones own personal health issues. I did 4.4 to 4.6 yesterday on my treadmill but today because of my arthritis today I did 3.8 to 4.0 - 1/1/2013   1:29:41 PM
  • 5
    I notice this is authored by a Family Circus "guest blogger," not Coach Nicole, which may account for why the focus here seems to owe more to Family Circle's 'fix-it-fast' philosophy than to SP's reasonable, intelligent types of goals. Maybe it's a revenue-getter? it certainly doesn't resonate with SP's usual integrity of focus. - 1/1/2013   12:40:27 PM
  • 4
    I am finding this a very doable program. This is more than a "walk" it's a fast paced walk or a slower run at 4.0-4.5. It is more like a run/walk program. Intervals to be specific which are an excellent way to build up speed and endurance. - 1/1/2013   11:48:42 AM
  • 3
    I agree with ZORBS13. This article seems to deviate from SparkPeople's regular advice. - 1/1/2013   10:50:32 AM
  • 2
    Way too fast for me, too. I'm still working on getting faster than 3.0 mph! Maybe next year this time I'll be up to 3.5 or 4, but the 10 pounds gone from walking won't be a goal for me anytime soon, I'm afraid! - 1/1/2013   10:21:29 AM
  • 1
    ouch! walking faster than 3.5 mph would give me a lovely pair of pulled hamstrings! and anything faster than 4.0 is in my "dead zone" not a walk, not a run..I don't think it's smart to dictate paces for everyone? - 1/1/2013   8:43:55 AM

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