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