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The Fat-Burning Walking Workout Plan
Slide 6 of 12
Walk 5: 45-Minute Treadmill Trimmer
Clip Cole's secret-weapon workout for the gym. "The combo of inclines and faster bursts is an ideal one-two punch for seeing results," she says. Go by the speed cues or the intensity level, where 1 is lounging and 10 is an all-out effort.
Minutes |
Activity |
Intensity |
Incline Challenge |
Suggested Speed (mph) |
|---|---|---|---|---|
0:00-5:00 |
Warm up | 4-5 | 1.0-2.0 | 3.0-3.5 |
5:00-7:00 |
Speed interval | 7 | 4.0 | 3.6-4.2 |
7:00-8:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
8:00-10:00 |
Speed interval | 7 | 5.0 | 3.6-4.2 |
10:00-11:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
11:00-13:00 |
Speed interval | 8 | 6.0 | 3.6-4.2 |
13:00-14:00 |
Recovery | 5 | 1.0-2.0 | 3.6-4.2 |
14:00-16:00 |
Speed interval | 8 | 6.0-7.0 | 3.0-3.5 |
16:00-20:00 |
Recovery | 5 | 1.0-2.0 | 3.6-4.2 |
20:00-21:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
21:00-22:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
22:00-23:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
23:00-24:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
24:00-25:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
25:00-26:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
26:00-27:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
27:00-31:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
31:00-32:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
32:00-33:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
33:00-34:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
34:00-35:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
35:00-36:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
36:00-37:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
37:00-38:00 |
Race walk | 9-10 | 8.0-10.0 | 3.6-4.2 |
38:00-40:00 |
Recovery | 5 | 1.0-2.0 | 3.0-3.5 |
40:00-45:00 |
Cool down | 4-5 | 1.0-2.0 | 3.0-3.5 |
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i walk at 5 to 6 kilometers an hour any less than that and i would not feel im walking hard enough
4/22/2013 11:53:08 AM Report Abuse