With the many fad diets and workouts displayed online, it’s hard to choose just one, or let alone believe in these plans! That being the case, where and how will you be able to start the fit life if you can’t even choose an effective diet and workout plan that will surely help you shed the pounds? While you can try choosing one online and hoping for the best, or spending thousands on nutritionists or “super” pills that can apparently shed fat off in days, you can actually create your own meal plan according to your preference!
It isn’t just about what you do in the kitchen, but as exercise as well. Creating a meal plan suitable for your taste buds will take time and should consist of colorful, healthy platefuls of fruits and vegetables, along with incorporating lean protein and healthy fats to keep you satiated and your mind working. But when it comes to exercise, how will you know when enough is enough? What should you be doing and how should you be doing it? Food and exercise is limitless and can be done in any way you would want, which is why adopting a program or creating your own is best in order to follow it to the dot and make sure you don’t go astray.
A program is great because you know exactly what you’re doing and ensure that you are going straight, avoiding skipping workout days, or grazing on snacks throughout the day. With an effective program, you are sure to get good results in time, and not just by taking pills that may not work, or doing fad diets that may harm your body in the long run!
But how to choose the walking program that is suitable for you? Here are some walking programs you can follow based on your goals:
Table of Contents
The Fat Burner
A high intensity walk that can burn fat faster than your average walk, this workout will get you up to speed without straining your joints. Here’s the plan:
- Start with an easy warm up walk for 3 minutes, eventually gaining speed in about 2 minutes
- Go for a power walk for 5 minutes, then increase the intensity and go for a very brisk walk for 3 minutes, pumping your arms.
- Recover for 2 minutes and walk a bit slowly.
- Walking lunges for 2 minutes, alternating lunges for 20 seconds and walking normally for another 20.
- Walk normally for 2 minutes.
- Swing arms and walk with intensity for 5 minutes.
- Recover and walk normally for a minute.
- Repeat the lunges, except do 30 seconds of lunges and 30 seconds of walking for 3 minutes.
- Recover and walk normally for 2 minutes.
Firm Your Lower Body
Walking on an incline with intensity will get you burning a lot of calories while sculpting your lower body! Here’s the plan:
- Do knee lifts for 1 minute, then walk at a moderate pace for 3 minutes.
- Go uphill for 2 minutes while increasing speed
- Recover by walking downhill at a normal pace for 2 minutes
- Do walking lunges uphill for 3 minutes
- Do sumo squats while going uphill for 2 minutes
- Recover by walking downhill at a normal pace for 2 minutes
- Do hill bounds while walking uphill for 2 minutes
- Recover by walking downhill at a normal pace for 2 minutes
- Go uphill for 2 minutes while increasing speed
- Recover by walking downhill at a normal pace for 2 minutes
- Cool down by walking on a flat terrain at moderate speed for 4 minutes
Firm Your Upper Body
Walking doesn’t only tone the legs, but it can also help your upper body look your best for the bikini season! Here’s the plan:
- Walk for 3 minutes at an easy or moderate pace
- Increase your speed for 2 minutes
- Recover and walk normally for 1 minute
- Do high knees skipping for 2 minutes
- Recover and walk at a moderate pace for 1 minute
- Increase your speed for 2 minutes
- Recover and walk normally for 1 minute
- Walk briskly with high intensity for 2 minutes
- Recover and walk normally for 1 minute
- Walk briskly with high intensity for 2 minutes
- Recover and walk normally for 1 minute
- Do high knees skipping for 2 minutes
- Recover and walk at a moderate pace for 1 minute
- Increase your speed for 2 minutes
- Recover and walk normally for 4 minutes
- Cool down and walk at a slow pace for 3 minutes
When exercising, especially for those who have not exercised for a long time, it is best to start slow. This is why walking is one of the best recommended ones in order for you to get moving but without hurting yourself from lack of exercise! An easy, low impact exercise that can be done by anyone, you can rev up your walking routine and burn more calories and fat by following certain programs or walking workouts that vary in speed and incline! Follow one of these plans and do it 3-5 times a week for awesome results!
