Weekly Walking Program To Torch 1 lb A Week

Kathy Smith Fat Burning Walking

Before you lace up your walking shoes, I want you to stop for a few minutes and think about your walking program. It’s a lot easier to exercise consistently if you can get from the “hafta” to the “wanna” stage. Right now, you might be thinking, ” I have to walk four times this week.” Ideally, you’ll get to the point where you think, “I want to walk today, because it makes me feel so good!” Or, “I want to walk today, because when I walk, I sleep better at night.” Half the time, I’m in the “gotta” stage: I’ve gotta get away from the house/office and go for a walk!

It’s really true that once you start walking regularly, momentum takes over. Because there’s so much pleasure and so little pain, it’s incredibly easy to get to the “wanna” stage, if you just give walking a chance to work its magic. One of the best parts about walking is that it can easily help you lose up to 1 lb a week. Let’s do the math…1 pound equals 3,500 calories, which means you need to eliminate 500 additional calories a day. Sound impossible? Try this…Cut back on eating just 250 calories a day, and add in a 30 minute walk to your daily routine.  Those walks will burn off roughly the additional 250 calories you need to meet and perhaps even exceed your goal of losing a pound a week.  Pretty cool, huh?

The weekly walking workout below is an easy way to blast calories and torch fat. These routines consist of a series of  power pushes with “recovery” periods of walking in between. These are fun workouts — there’s absolutely no boredom factor. They will also help you quickly develop toned butt and legs while sizzling away fat — up to 1 lb a week!


(Plus, don’t miss the NEW 30-Day Walking For Weight Loss Challenge! Click here for more info.)


Monday: Calorie Blaster

calorie-blasting-walking-workout

  • 8 minute Warm-Up Pace
  • 3 minute Aerobic Interval – Speed up until you feel you’re working just a bit harder than you would otherwise be comfortable. You should be pushing between a 6-7 on a scale of 10.
  • 3 minute Recovery IntervalYour recovery interval is when you walk at a steady-state pace. Slow down to a moderate level. 
  • 3 minute Aerobic Interval – Push yourself slightly harder than your steady-state pace.
  • 3 minute Recovery Interval
  • 8 minute Cool-Down Pace

Remember to walk fast enough during each aerobic interval so that it feels like a pretty hard workout — but not so fast that you can’t complete the three minutes. To find the right pace, a lot of people end up experimenting. Don’t worry. You’ll end up at your proper speed.


Tuesday: Energy Booster

ENERGY-BOOSTING-WALKING-WORKOUT

  • 5 minutes Warm-Up Pace
  • 20 minutes Steady State Pace – This is a comfortable pace that you can carry on a conversation at.
  • 5 minutes Cool-Down Pace

Focus on walking at a moderate, steady-state pace, using proper form and technique. If you feel like you want to do more, go ahead and increase your walk by five to ten minutes, keeping the intensity moderate.


Wednesday: Fat Burning Workout

FAT-BURNING-WALKING-WORKOUT

  • 5 minute Warm-Up Pace
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval – Catch your breath and get ready for the next interval!
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval – For one minute, walk as fast as you possibly can! On a scale from 1-10, you should be pushing yourself from a 7-9.
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval – The word “anaerobic” means “without sufficient oxygen.” Anaerobic exercises are more intense but of shorter duration. They quickly push you past your aerobic threshold, leaving you breathless. 
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 5 minutes Cool-Down Pace

Thursday: Energy Booster

ENERGY-BOOSTING-WALKING-WORKOUT

  • 5 minutes Warm-Up Pace
  • 20 minutes Steady State Pace
  • 5 minutes Cool-Down Pace

This Energy Boosting Walking Workout is designed to get you off the couch and onto your feet. It will build stamina and endurance, as well as provide a good base from which you can progress.


Friday: Calorie Blaster

calorie-blasting-walking-workout

  • 8 minute Warm-Up Pace
  • 3 minute Aerobic Interval – The word “aerobic” means “with oxygen.” Aerobic exercises are those that use continuous motion for an extended period of time.
  • 3 minute Recovery Interval
  • 3 minute Aerobic Interval
  • 3 minute Recovery Interval – Return to your comfortable, steady-state pace. But try not to slow down as much as you would during the cool down at the end of your walk.
  • 8 minute Cool-Down Pace 

Saturday: Fat-Burning Workout

FAT-BURNING-WALKING-WORKOUT

  • 5 minute Warm-Up Pace
  • 3 minute Aerobic IntervalIf at the end of a three-minute work interval you think you could have gone longer, then you’re ready to walk a little faster. 
  • 3 minute Recovery Interval
  • 3 minute Aerobic Interval – Remember to walk fast enough during each aerobic interval so that it feels like a pretty hard workout — but not so fast that you can’t complete the three minutes. 
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 1 minute Anaerobic Interval
  • 3 minute Recovery Interval
  • 5 minutes Cool-Down Pace

Kathy Smith Walk Off The Pounds Kit Screenshot 2015-04-13 13.48.30 Screenshot 2015-04-13 13.48.36

 

NEW 30-Day Walking For Weight Loss Challenge Includes:
Calorie-Blasting Lean Walk (3-CDs)
Using aerobic and anaerobic intervals, Lean Walk is designed to help you achieve those hard to reach goals and break through frustrating plateaus. Featuring original music and Kathy’s motivational coaching, the program rotates through three different intensities for maximum variety, calorie burning and muscle toning.Weight Loss DVD That Uses The Proven Power-Walk Technique
Bring the outdoors inside and walk up to two miles your living room using theproven power-walk matrix technique!The California desert landscape becomes a perfect backdrop for having fun while walking away the pounds.
Keep Your Muscles Guessing With Walk Fit (2-CDs)
These Walk Fit CDs include four workouts of increasing length and intensity so you can maintain variety, learn at your own speed andturn walking into an effective way to lose weight and increase your muscle tone. Includes 2 hours of audio workouts.

30-Day Digital Workout Calendar

By using the downloadable workout calendar, you eliminate confusion about which workout to do that day. Each exercise is specified, so there’s no guesswork on your part.

BONUS: NEW Mystery Walking Mp3
Walk off the weight with this high intensity 30-minute walking workout. Power walk your way either indoors or out to burn lots of calories while having a blast!

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