It’s easy to let our nutrition and fitness plans go into hibernation during the colder months. But when warmer weather arrives working off those extra pounds requires a plan of action. The Slim Down With The Walk/Run Plan is ideal for shedding unwanted pounds.
If you’ve been eating clean and working out regularly, perhaps it’s time to mix up your routine a bit to maximize your results. Our bodies get stronger and more efficient when we exercise, so over time, if you’re repeating the same workout over and over, you may burn fewer calories. This leads to a plateau in your results, and nobody likes that!
To beat the plateau, make sure you’re mixing up your workouts with a combination of strength and cardio exercise. This Walk/Run Plan will increase your calorie burn and add a new mix to your typical cardio routine. This program is doable for all fitness levels, but beginners should take a look at the Running Program for Absolute Beginners to ease into this fat-blasting sport!
The Walk/Run Program combines speed walking, intervals, and jogging to maximize your calorie and fat burning levels. Twice per week, you will focus on cross-training (CT), which will give your body a break from walking and running in order to prevent boredom and injury. On your cross-training days, focus on a combination of cardio exercise and strength-training. For cross-training cardio exercise you can perform a variety of exercises which include aerobics, indoor or outdoor bicycling, skating, swimming, or use any cardio equipment such as an elliptical or treadmill.
After 15 to 30 minutes of cross training cardio activity, you’ll move on to a strength workout. Strength workouts are important when it comes to strengthening your muscles for faster, safer walking and running as well as amping up your fat burning. Pick from any of the strength training routines from SkinnyMs. that can be done at home or in the gym. While this is a 6 week program, feel free to incorporate these plans into your day to day workouts!
Week 1
Day 1: 1 mile walk
Day 2: CT (Cross-training)
Day 3: ½ mile walk, ½ mile jog, ½ mile walk
Day 4: CT (Cross-training)
Day 5: 20 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
Day 6: Rest
Day 7: 2 mile walk
Week 2
Day 1: 1.5 mile walk
Day 2: CT (Cross-training)
Day 3: ½ mile walk, ½ mile jog, ½ mile walk
Day 4: CT (Cross-training)
Day 5: 25 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
Day 6: Rest
Day 7: 1 mile walk, 1 mile jog (walk as needed)
Week 3
Day 1: 2 mile walk
Day 2: CT (Cross-training)
Day 3: ¼ mile walk, ¼ mile jog, repeat to total 2.5 miles
Day 4: CT (Cross-training)
Day 5: 30 min. Walk/Run Intervals, walk 1 minute/run 2 minutes, repeat
Day 6: Rest
Day 7: ½ mile walk, 1.5 mile jog
Week 4
Day 1: 2 mile walk
Day 2: CT (Cross-training)
Day 3: ¼ mile walk, ½ mile jog repeat to total 3 miles
Day 4: CT (Cross-training)
Day 5: 40 min. Walk/Run Intervals, walk 1 minute/run 3 minutes, repeat
Day 6: Rest
Day 7: ½ mile walk, 2 mile jog
Week 5
Day 1: 1 mile walk, 2 mile jog
Day 2: CT (Cross-training)
Day 3: ¼ mile walk, ¾ mile jog, repeat to total 3 miles
Day 4: CT (Cross-training)
Day 5: 35 min. Walk/Run Intervals, walk 1 minute/run 4 minutes, repeat
Day 6: Rest
Day 7: 2.5 mile jog
Week 6
Day 1: 1 mile walk, 1 mile jog, repeat to total 4 miles
Day 2: CT (Cross-training)
Day 3: ¼ mile walk, ¾ mile jog, repeat to total 4 miles
Day 4: CT (Cross-training)
Day 5: 30 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
Day 6: Rest
Day 7: 3 mile jog
Remember to refuel after your workouts with a clean snack like any of the ones on our list! SkinnyMs. has more workouts like this one, and healthy recipes to energize you while you sweat!
If you want to read more on the subject, check out Helen’s blog post on walking to lose weight at: www.healthambition.com/lose-weight-walking/
Source: skinnyms.com/slim-down-with-the-walkrun-plan/
Image: flickr.com
