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  • 21 Day Walking Plan For Weight Loss

    Transféré par

    Sayan Sengupta
    102 vues1 page
    The document outlines a 3-week walking and exercise plan, with the first week focusing on increasing daily walking times from 5 to 17 minutes in the morning and evening at a moderate pace. The second week introduces high-intensity interval training and the third week adds strength training on stairs and with body squats to the daily walking routines.

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    Loose Weight

    Titre original

    21 Day Walking Plan for Weight Loss

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    The document outlines a 3-week walking and exercise plan, with the first week focusing on increasing daily walking times from 5 to 17 minutes in the morning and evening at a moderate pace. The second week introduces high-intensity interval training and the third week adds strength training on stairs and with body squats to the daily walking routines.

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    © All Rights Reserved
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    102 vues1 page

    21 Day Walking Plan For Weight Loss

    Transféré par

    Sayan Sengupta
    The document outlines a 3-week walking and exercise plan, with the first week focusing on increasing daily walking times from 5 to 17 minutes in the morning and evening at a moderate pace. The second week introduces high-intensity interval training and the third week adds strength training on stairs and with body squats to the daily walking routines.

    Droits d'auteur :

    © All Rights Reserved
    Téléchargez comme TXT, PDF, TXT ou lisez en ligne sur Scribd
    Signaler comme contenu inapproprié
    sur 1

    For the first week,

    Pace:Moderate to Easy.
    D1: 5 minutes each in the morning and at night.
    D2: 7 minutes each in the morning and at night.
    D3: 9 minutes each in the morning and at night.
    D4: 11 minutes each in the morning and at night.
    D5: 13 minutes each in the morning and at night.
    D6: 15 minutes each in the morning and at night.
    D7: 17 minutes each in the morning and at night.

    For 2nd week,


    HIIT
    D1: 2 easy+ 10 fast+2 1easy.
    D2: 20 minutes of moderate walking at any time in the day
    D3: 5 easy + 12fast +5minutes easy .
    D4: 20 minutes of moderate walking.
    D5: 5 easy+15 fast+5 easy.
    D5: 20 minutes of moderate walking.
    D6: 5 easy+18 fast+5 easy.
    D7: 20 minutes of moderate walking.
    Week 3 is where a strength component is added. By the time week 1 is finished you
    can start doing these walking exercises at any time in the day.

    D1:walk up and down a set of stairs for 10 minutes and then 2 minutes of easy pace
    walking.
    D2: 20 minutes of moderate walking.
    D3: 12 minutes up a staircase followed by 2 minutes of fast pace walking.
    D4:25 minutes of moderate walking and two sets of 12 body squats
    D5:20 minutes on the stairs and 3 minutes of easy pace walking
    D6:25 minutes of moderate walking
    D7:20 minutes of fast pace walking followed by 3 minutes of easy walking

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