As promised, here’s your FREE 24 DAY FAT BLASTING WALKING CHALLENGE I created for YOU.
Melt off fat and burn calories faster with this progressive walking challenge. The 24 DAY FAT BLASTING WALKING CHALLENGE, combines the power of interval training with the fat-blasting effectiveness of walking.
Your walking time gradually increases each week while you are creating a exercise habit. That’s why I made this challenge 24 days. (It takes most people approximately 3 weeks to create a new habit).
Here’s how the 24 DAY FAT BLASTING WALKING CHALLENGE works:
When it comes to your walking pace, your intensity is measured on a scale of 1–10.
- 5–6 effort should have you breathing quickly, but still allow you to carry on a conversation easily.
- 8–9 effort should have you breathing very heavily and able to answer yes or no questions only.
- Since your intensity varies with your personal fitness level, vary your speed and power to reach the recommended effort range for each walk.
- As well if you prefer to use a treadmill, that is totally fine.
EASY WALK: It’s important not to over do it, and this active recovery walk is all about keeping a balance in your fitness routine. This walk is all about enjoying the movement (a comfortable 3–4 effort level). Take in your surroundings, focus on feeling good — try to be mindful of your breath and steps along the way.
POWER WALK: This walk is steady but strong. After walking for 3 min at an easy pace to warm up, focus on maintaining a steady effort level of a 5–6 intensity until you’ve completed your session (be sure to spend about 3–5 minutes walking at an easy pace to cool down at the end, catch your breath and complete your walk).
HIIT WALK: Go the distance in less time with this interval walk! After walking for 3 minutes at an easy pace to warm up, begin repeating your HIIT interval sets (spend 2 minutes walking at a brisk pace, at an intensity of about a 5–6, power walk or jog at 1 minute at an intensity of an 8–9) until you’ve completed your session (be sure to spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).
The most important thing is to make it work for you – To tweak it to your fitness level.
- If you’re already a regular walker, feel free to add additional time to your walk — or extra days if you feel up for more. (The calendar is a guide)
- It’s easy to switch the daily and weekly schedule as you see fit, just be sure to make it work for you.
- It’s also a great idea to cross-train with other activities such as strength training, stretching and other movement such as bicycling, swimming, etc., to avoid overuse injuries and continue to build strength and endurance.
*Walk with good posture, keeping your abs drawn slightly in, with your shoulders back and chest wide. Drive your arms back and forth to help power up your pace.*
- Your total walk time can include your warm-up and cool down — or not — it’s up to you.
- If you have enough time, add the additional 6–10 minutes to gradually warm up for and wrap up your walks to your walk total for the day (if, for example, your HIIT walk is 15 minutes, you’ll really be walking for 21 minutes with a 3 minute warm up and 3 minute cool down).
- However, if you are short on time, include the warm up and cool down into your daily total, just don’t skip them — it’s important to ease into and wind down your walk properly.
- Remember that you can always adjust your walk days and times as needed to make them work for your schedule.
- Don’t forget to keep challenging yourself during the plan — as you become more fit, work on pumping up your pace when appropriate to cover more miles in less time or add hills/incline.
- Remember to always keep it fun! Try different routes, go with a friend, listen to music, etc.
🎁 I ALSO HAVE A FREE GIFT FOR YOU!!! 👇
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Do not hesitate to contact me if you have any questions.
REMEMBER, IT’S EASY, IT’S FUN, IT’S DO LIFE FIT!!!