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Walking Programs for All Levels

5 Exercise Plans to Suit Your Needs

Walking is an ideal form of exercise for many reasons. You don't need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! Whether you're just starting a walking program or you've been doing it awhile, find a BabyFit walking program that's right for you!

A Heart Healthy Program

(Beginner)

This is a great introductory program if you want to slowly increase your time spent walking. Each week builds on the previous one. If you find a particular week's pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don't have to complete the program in 12 weeks.

Source: Exercise and Your Heart, National Heart, Lung, and Blood Institute/American Heart Association, NIH Publication No. 93-1677.
Week Warm Up (min) Brisk Walking (min) Cool Down (min) Total Exercise Time Number of days/wk
1 5 5 5 15 3
2 5 7 5 17 3
3 5 9 5 19 3
4 5 11 5 21 3
5 5 13 5 23 3
6 5 15 5 25 3
7 5 18 5 28 3
8 5 20 5 30 3
9 5 23 5 33 3
10 5 26 5 36 3
11 5 28 5 38 3
12 5 30 5 40 3

Time To Start Moving!

(Beginner)

This is a great introductory program if you want to slowly increase the distance you walk. This program can be easy to use on a treadmill, with each week building on the previous one. If you find a particular week's pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don't have to complete the program in 12 weeks.
Week Warm Up (min) Brisk Walking (miles) Cool Down (min) Number of days/wk
1 5 1 5 3
2 5 1.25 5 3
3 5 1.25 5 3
4 5 1.5 5 3
5 5 1.5 5 3
6 5 1.75 5 3
7 5 1.75 5 3
8 5 2 5 3
9 5 2 5 3
10 5 2.25 5 3
11 5 2.25 5 3
12 5 2.5 5 3

A Step Up

(intermediate)

This program starts with a longer walk than the beginner program and builds to a higher level. It also increases the number of days/week from 3 up to as many as 5. If you find a particular week's pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don't have to complete the program in 12 weeks.
Week Warm Up (min) Brisk Walking (min) Cool Down (min) Total Exercise Time Number of days/wk
1 5 10 5 20 3
2 5 15 5 25 4
3 5 20 5 30 4
4 5 20 5 30 4-5
5 5 25 5 35 4
6 5 30 5 40 4
7 5 30 5 40 4-5
8 5 35 5 45 4
9 5 40 5 50 4
10 5 40 5 50 4-5
11 5 45 5 55 4
12 5 45 5 55 4-5

Variety is the Spice of Life!

(intermediate & advanced)

This program adds variety to your workout by changing your exercise duration each session. By mixing longer and shorter sessions, you will be able to progress in your program more quickly. If you find a particular week's pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don't have to complete the program in 12 weeks.

*each Day Varies
Week Warm Up (min) Brisk Walking
(*min per day) 		Cool Down (min) Total Exercise Time Number of days/wk
1 5 25/20/25 5 35/30/35 3
2 5 25/20/30 5 35/30/40 3
3 5 25/20/35 5 35/30/45 3
4 5 25/20/40 5 35/30/50 3
5 5 25/20/45 5 35/30/55 3
6 5 30/25/45 5 40/35/55 3
7 5 35/30/45 5 45/40/55 3
8 5 40/35/45 5 50/45/55 3
9 5 45/40/45 5 55/50/55 3
10 5 45/40/50 5 55/50/60 3
11 5 50/45/55 5 60/55/65 3
12 5 55/50/60 5 65/60/70 3

Fun With Intervals

(advanced)

NOTE: This is a postpartum exercise program. This program incorporates interval training (bursts of activity followed by recovery periods), which will help you burn more calories. If you find you don't need the full 2 minutes for recovery, slowly decrease that amount of time. If you find a particular week's pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don't have to complete the program in 12 weeks.

*Each 10 second/2 min is considered a set.

**After week 12 is completed, continue to increase the "fast as possible" time and/or decrease your recovery time.
Week Warm Up
(min) 		"Fast as
Possible"
Walking
(seconds) 		Brisk
Recovery
Walking
(min) 		# of fast/
recovery
sets* 		Cool
Down
(min) 		Total
Exercise
Time 		Number of
days/wk
1 5 10 2 8 5 27:10 3
2 5 10 2 8 5 27:10 3
3 5 15 2 9 5 30:15 3
4 5 15 2 9 5 30:15 3
5 5 20 2 10 5 33:20 3
6 5 20 2 10 5 33:20 3
7 5 20 2 11 5 35:40 3
8 5 25 2 11 5 36:35 3
9 5 25 2 11 5 36:35 3
10 5 25 2 12 5 39:00 3
11 5 30 2 12 5 40:00 3
12 5 30 2 12 5 40:00 3
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About The Author

Jen Mueller
Jen received her master's in health promotion and education from the University of Cincinnati. As a certified personal trainer, she also holds a certification in prenatal and postpartum exercise. Jen has two children and enjoys running marathons.

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