The good news is that is nothing complex. We are aware of the whole situation and that’s why we found a solution that would suit everyone. It’s a walking plan that lasts 21 day. All you have to do is dedicate up to 20 minutes a day to walking and you will notice the difference. You will start losing pounds, your muscle mass will go up and you will see how good you will feel in general.
In the beginning we want to let you know that this is a plan for beginners. And of course you can increase the difficulty if you feel like you’re more advanced. The difficulty of walking is classified into three sections:
Easy
Moderate (you can talk easily while walking)
Fast (you can talk but with difficulty)
Week 1
Day 1: dedicate 5 minutes of your time to walk in the morning and in the evening (or any other part of the day that would be the best for you). Keep walking at the easiest to moderate difficulty.
Day 2: dedicate 7 minutes to walk in the morning and in the evening
Day 3: dedicate 9 minutes to walk in the morning and in the evening
Day 4: dedicate 10 minutes to walk in the morning and in the evening
Day 5: dedicate 12 minutes to walking in the morning and in the evening
Day 6: dedicate 15 minutes to walk in the morning and in the evening
Day 7: dedicate 17 minutes to walk in the morning and in the evening
Week 2
In this week you’re changing the difficulty of the pace.
Day 8: start with 2 minutes walking in easy pace, then 10 minutes fast and then you end up with 2 minutes easy pace again.
Day 9: dedicate 20 minutes of walking in moderate pace.
Day 10: start with 5 minutes walking in easy pace, then 12 minutes fast and then you end up with 5 minutes easy pace again.
Day 11: dedicate 20 minutes of walking in moderate pace
Day 12: again you start with 5 minutes walking in easy pace, then 15 minutes fast and then you end up with 5 minutes easy pace again
Day 13: dedicate 13 minutes of walking in moderate pace
Day 14: start with 5 minutes walking in easy pace, then 18 minutes fast and then you end up with 5 minutes easy pace again
Week 3
In this week you add up strength, and no worries you won’t need equipment
Day 15: it’s time to use the stairs, devote 10 minutes of your time to walk up and down the stairs, in the end spend 2 minutes of walking in easy pace.
Day 16: devote 20 minutes of walking in moderate pace.
Day 17: use the stairs again, spend 12 minutes of walking up and down the stairs, in the end add 2 minutes of walking in fast pace.
Day 18: devote 25 minutes of walking in moderate pace, end up with two sets of 12 squats.
Day 19: it’s time for the stairs again, now dedicate 20 minutes to walk up and down the stairs, end up with 3 minutes of walking in easy pace.
Day 20: devote 25 minutes of walking in moderate pace.
Day 21: devote 20 minutes of walking in fast pace and 3 minutes of easy pace.
source
