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The majority of people are overweight and out of shape these days. Exercising, besides looking good, it’s an amazing stress relief and mood booster. Especially, before the summer, when we all want to tone our bodies to show off at the beach.
Many people believe they must turn to some intense workouts in order to lose weight, but that’s not true.
Unlike some other forms of exercise, walking is free and doesn’t require any equipment. Here is a three-week walking plan, that will help you lose excess belly fat and build muscle mass.
The walking plan is divided into three category intensities, easy, moderate, and fast.
Here is the 21-day walking plan that will help you lose weight:
Week 1
Day 1 – Begin with an easy and steady pace, for 5 minutes in the morning and in the evening.
Day 2 – Walk for 7 minutes in the morning and in the evening.
Day 3 – Walk for 9 minutes in the morning and in the evening.
Day 4 – Walk for 10 minutes in the morning and in the evening.
Day 5 – Walk for 12 minutes in the morning and in the evening.
Day 6 – Walk for 15 minutes in the morning and in the evening.
Day 7 – Walk for 18 minutes in the morning and in the evening.
Week 2
This week you need to change the pace from slow to moderate.
Day 8 – Walk for 2 minutes slow, 10 minutes fast, 2 minutes slow.
Day 9 – Walk for 20 minutes with a moderate tempo.
Day 10 – Walk for 5 minutes slow, 12 minutes fast, 5 minutes slow.
Day 11 – Walk for 20 minutes with a moderate tempo.
Day 12 – Walk for 5 minutes slow, 15 minutes fast, 5 minutes slow.
Day 13 – Walk for 20 minutes with a moderate tempo.
Day 14 – Walk for 5 minutes slow, 18 minutes fast, 5 minutes slow.
Week 3
This is the week when you add up strength, to your walking. You don’t need any equipment or weights to strength-train.
Day 15 – Walk up/down the stairs for 10 minutes, and add 2 minutes of slow walk.
Day 16 – Walk for 20 minutes with a moderate tempo.
Day 17 – Walk up/down the stairs for 10 minutes, and do two sets of 12 squats.
Day 19 – Walk up/down the stairs for 10 minutes, and add 3 minutes of slow walk.
Day 20 – Walk for 20 minutes with a moderate tempo.
Day 21 – Walk for 20 minutes fast, and add 3 minutes slow walk.
Remember, after finishing the 21-day challenge, you should stay physically active to maintain and improve your body strength.
Source: theheartysoul.com
