3 Weight Loss Walking Programs 7 Monday – Sunday Roll the fat spread!

Walking is a great starting point for anyone who wants to exercise. Because walking does not have to cost money It does not affect knee joints much and is a way to exercise that is not too tired for people who are just starting out as well. Especially with people who have a lot of weight And began wanting to exercise some Gearbox.com recommends 3 weight loss programs that we can walk every day. From Monday to Sunday What style of walking do you like?

1st weight loss walking program

 

Monday

Brisk walk at a level of 5.6-6.4 kilometers per hour. Or if you choose to walk briskly on the treadmill, choose a speed at level 6 (from 1-10) and continue to walk at a brisk pace for at least 20-30 minutes. Enough to speak in sentences

Tuesday

Walking fast alternately By dividing the walking into sections, for example, if walking around the course, running a distance of 400 meters, the first 100 meters, walk fast, another 100 meters, walk slowly Alternate like this until you complete a distance of 400 meters or until you can walk for 30 minutes.

Or if you choose to walk on a treadmill, walk at a speed of 7-8 for 30 seconds, then switch to a speed of level 4 for another 30 seconds, walk for 30 minutes.

Wednesday

Challenge yourself a little more by walking, alternating your training. By walking briskly for 3 minutes, then braking to weight training for 30 seconds by doing squats, squats or jumping slaps, depending on your preference. Then go back to walking fast again Then switch to weight training every 3 minutes, cycle like this until you can walk for 20-30 minutes.

– The posture of playing wet for 5 days, the girls do routine, tighten the whole body!

Thursday

Exercise the arm muscles while walking to lose a little weight. Just hold a 5 pound dumbbell, or use a sandbag around your wrist instead. Every 3 minutes walk to the arm, then come back fast. Do this cycle for 30 minutes or complete 15 sets.

Friday

The gathering of friends is coming. Today we will combine exercise methods from Monday – Thursday together.

Start by walking briskly for 2 minutes (about 6 on the track) and then walking faster. (Speed ​​on the track about 7-8) 30 seconds alternating with slow walking. (Speed ​​on the track for about 4) 30 seconds by switching to fast-slow walking like this, complete 2 minutes, then do another 30 seconds of exercise training and walk at a speed of 4-5 for another 2 minutes and finish walking around 30 Second, then go back to walking at a speed of 6-7 for another 2 minutes, all of which do the cycle for 30 minutes and finish the mission.

It’s easy to look at this: walk briskly for 2 minutes >> walk faster for 30 seconds >> walk slow for 30 seconds >> walk faster 30 seconds >> walk slow for 30 seconds >> workout 30 seconds >> walk briskly 2 Minutes >> Walk for 30 seconds >> walk faster 2 minutes (cycle until complete 30 minutes)

Saturday

Today, let’s take a leisurely walk. You can walk at a speed that is slightly faster than usual. After 2 minutes, you switch to stretching your muscles. Then go back to walking fast again Alternate like this until complete exercise 30 minutes.

– 34 pictures of stretching exercises What part did you get? See, do we exercise at the right point?

Sunday

To be considered as a muscle rest day By walking to watch the bird watching the tree Or walk for shopping But have to walk continuously for 30 minutes or more, or if anyone is addicted to walking fast, walk 15 minutes enough

2nd weight loss walking program

 

Monday

This schedule is tough since the first day. By allowing you to walk at any speed But have to walk continuously for a distance of 4 kilometers without rest To stimulate the metabolic system to work continuously

Tuesday

If there is really no time, at least you have to walk fast. (At the speed of almost running) for at least 10 minutes. Because exercise is short but done every day will help the body become more accustomed to exercise. And helps to maintain the body’s metabolic rate in balance

Oh! But if there is a chance, try to walk fast after lunch. And in the evening, do exercise training, exercise for 10 more minutes, this formula will help burn fat as well.

Wednesday

Start with a 5-minute warm-up walk, then switch to a brisk walk, counting 100 steps (more or less depending on your body), then switch to a 2-minute slow walk.Repeat for 4 sets of walking. Do HIIT workouts, which will burn great fat in a short time.

Thursday

Come back to walk fast for 10 minutes again. Which today you will feel that your body is more durable Walking briskly for 10 minutes, not feeling tired as the first time. And as always Should walk briskly after lunch. And culminating in a workout for the muscles again in the evening.

Friday

Today we will focus on burning full fat stream with 2 minutes of brisk walking, alternating with 2 minutes of bodyweight, cycle like this for 10 sets.

– 10 clips of bodyweight exercises fat Firm the muscles for a short time, each pose for no more than 5 minutes.

Saturday

We walk for a long time today, we will continue walking for 60 minutes without rest. To stimulate the metabolism to work at full speed more But who is afraid to be bored Suggest to solve boredom by switching to a brisk walk every 10 minutes, plus this formula can help burn more as well.

Sunday

Can walk wandering around at ease You don’t have to worry about the time, steps or counting your steps, just take a walk and chill.

The 3rd Weight Loss Walking Program

 

Monday

Walk continuously for 400 meters, then run for another 400 meters then switch to jog another 200 meters and complete 15 minutes.

Tuesday

Jogging for a distance of approximately 1.6 kilometers, then continue walking for 400 meters for a complete 20 minutes.

Wednesday

Jog for 200 meters, then run 400 meters and walk for 400 meters and repeat for 3 sets.

Thursday

Take a break

Friday

Jogging for 200 meters, then walking continuously for 400 meters, doing a total of 3 sets.

Saturday

Jog for 200 meters and increase your speed to 400 meters, then lower the level to walk for another 400 meters and repeat for 3 sets.

Sunday

Jogging continuously for about 1.2 kilometers, then walking continuously for 400 meters, doing a total of 4 sets.

– Jogging the right way, good cardio, great help you lose weight.

Anyone who is not ready to run, can lower the level to walk as fast as possible instead. And most importantly try not to force yourself Especially those who started exercising at an early stage You can also try walking continuously to test your physical fitness first. And if you feel ready when Let’s choose these weight loss walking programs to challenge yourself.

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