Power-walk for 25 minutes.
Complete 20 walking lunges
either side of this.Alternate your speed
between as fast as you can
go before you break into
a jog and a brisk walk
for 30 minutes.Intersperse 20 walking
lunges, 20 squats and
20 star jumps with 5 minutes
of power-walking in
between each set.Repeat the HIIT workout in
week 3 but try to up the
number of reps to 30 and
increase the power-walking
pace, without losing form.Find a hill and power-walk
up it and then down. Repeat
for 30 minutes and count
your steps.Repeat the hill workout in
week 1, but increase your
pace. (You can do this on
a treadmill, too.)On a treadmill, start with a
warm-up walk for 2.5 mins.
Then intersperse 5 mins
walking briskly on the flat
with 5 mins walking uphill.
For each uphill interval,
increase the incline by 1 or 2
points. If form is slipping,
reduce speed. Finish with a
cool-down walk for 2.5 mins.Set your incline to your
highest elevation yet
(or choose a hill with a steep
incline) and every 5 minutes
try to increase your
leg speed.Complete a steady 30-minute
walk. Count how many
steps you do.Complete a 15-minute walk.
Then try to beat your time on
the way back. (So you should
complete this in under
30 minutes.)Complete a 30-minute walk
and try to beat the number of
steps you did in week 1.Repeat the workout from
week 2, but try to improve
your time.HIIT
HILL
DISTANCE
WEEK 1 WEEK (^2) WEEK 3 WEEK 4
This plan is definitely more power-walk than pootle.
Hollie’s walking workout focuses on boosting strength
and burning cals in her HIIT, hill and distance routines.
And all you need is you, your trainers and 30 minutes.
T
HH
a
A
HIIT These sessions will torch fat
and cals, without the impact of
running. Plus, adding in moves such
as squats and walking lunges will
boost the burn.
HILL These workouts will ramp up
your cardio and strengthen and tone
your legs and bum.
DISTANCE Clocking up the miles will
shave off pounds and build endurance.
What your
WorKout mEans
Have a
day’s rest
between
each
workout.
Yo u r step into shape
120
Did you
know?
Downhill walking is more
effective than uphill walking
in improving your glucose
tolerance – that’s your ability
to remove glucose out of your
blood and into your cells.
That’s the optimum
number of beats per
minute for walking tunes
that will get you going
further and faster.