Walking fitness plan: Week 4

Want to be a walker but don’t know where to start? This 4 week plan will get you going. Welcome to week 4.

Welcome to week 4

Week 4 Walking plan

Monday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: By the end of this week, you will have reached your walking goal, so plan a little reward.

 

Tuesday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: Try to add some longer stints of high intensity today for a challenge and some extra kilojoule burning. You could try a ratio of 2 minutes high to 1 minute moderate intensity.

 

Wednesday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: If you’re feeling a little tired from yesterday, use this day as a moderate walk with a few high intensity bursts. Gear up for a higher intensity walk tomorrow.

 

Thursday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: Let’s make today a hills or stairs day. Not only will it help to up the intensity, but it will also work to tone your legs and bottom too.

 

Friday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: It’s your second last walk day on this plan so make the most of it and plan a little reward for tomorrow like a new cap or drink bottle.

 

Saturday


Walk for 30 minutes continuously, at a moderate to high intensity.

Tip: It’s your last walk day on this plan! Get your favourite music pumping and get ready to finish strong.

 

Sunday


It’s your own choice day, so mix it up. It’s entirely up to you. Go for a swim, or try a dance class or jump on your bike with the family. The sky’s the limit.

Tip: If you’re ready for another plan, you could move onto the walk to run plan, which will take you from 30 minutes of walking to 30 minutes of running.

 

Intensity level


Low intensity: No hard breathing, you’re able to talk and sing easily.

Moderate intensity: Puffing slightly, you’re able to have a conversation, but not sing.

High intensity: You’re huffing and puffing, and only able to talk briefly.