Aug 10
5
4 Week High Intensity Walking Program
There are probably like thousands of walking programs out there, which just makes it harder to decide which program is for you. The first thing to consider is what your end goal is. Most people who start up a walking program are in it to lose weight and improve their cardiovascular health. Walking programs are great because:
- Almost anyone can do them
- They require little or no equipment at all
- When done correctly, they WORK
The key is to select a walking program that is suitable for your personal fitness level. Since I have never met you, and for most of you, I never will, I’m going to over-estimate your level of fitness for the sole reason that it needs to be a high-intensity walking program for it to work best. If you’re a member of one of my boot camps, then this walking program will be a great way to supplement our high-intensity workouts 
Add some hills to your walk to really kick up the intensity!
Also … I always tell my clients and boot camp members that you can NEVER out-train a bad diet. If you in this for weight loss and really want to look your best, then check out my post on a killer nutrition tactic that will boost your weight loss.
So … Here it is:
Week One
- Walks in week one: 3
- Distance of each walk: 3 miles
- Speed: 4 mph
- Walk time: 45 minutes or less
- % Max HR: 70 – 75
- Total miles walked: 9
Week Two
- Walks in week two: 3
- Distance of each walk: 3.25 miles
- Speed: 4 mph
- Walk time: 48:45 or less
- % Max HR: 70 – 75
- Total miles walked: 9.75
Week Three
- Walks in week three: 4
- Distance of each walk: 3.25 miles
- Speed: 4 mph
- Walk time: 48:45 or less
- % Max HR: 70 – 75
- Total miles walked: 13
Week Four
- Walks in week four: 3
- Distance of each walk: 3.5 miles
- Speed: 4.25 mph
- Walk time: 49:25 or less
- % Max HR: 75 – 80
- Total miles walked: 10.5
If you are doing your walks outside, it will be tough to gauge your speed. Also, if you don’t own a heart rate monitor, it will be tough to track your heart rate. That doesn’t mean that you cannot do these workouts! All you need to do is walk at an intensity where it would be very difficult to hold a conversation. If you’re doing this with a friend or family member (a GREAT way to help keep each other on track and focused!!!), then try to maintain a pace where you can speak a couple words at a time before you need to catch your breath … also called the “talk test”.
If you give this a try (and I hope you do!), please stop back and comment on your progress each week, as well as where you are after week four. Check back in about a month for the next step in your fitness … an awesome Walk/Jog Program!
