Rise and Stride: You Could Walk Off Up to 10 Pounds in 28 Days
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
WEEK 2
WEEK 3
WEEK 4
Going fast enough? Count your strides for one minute. Your goal is at least 55 strides per minute.
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.
