Weeks seven & eight

Source: Best Health Magazine, Spring 2008; Photo: Corbis

Walk Off 10 Pounds introduction

Week seven

DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
30 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 50 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 6 times: 1 min at 65% max HR; 2 min at 80% max HR; 1 min at 95% max HR
11 min at 50% max HR
Total: 40 minutes

DAY 5 WALK
5 min at 50% max HR
50 min at 65% max HR
10 min at 50% max HR
Total: 65 minutes

Week eight

DAY 1 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 3 WALK
5 min at 50% max HR
5 min at 60% max HR
15 min at 70% max HR
5 min at 80% max HR
15 min at 70% max HR
5 min at 60% max HR
5 min at 50% max HR
Total: 55 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 7 times: 1 min at 65% max HR; 3 min at 80% max HR
12 min at 50% max HR
Total: 45 minutes

DAY 5 WALK
5 min at 50% max HR
55 min at 65% max HR
10 min at 50% max HR
Total: 70 minutes

Go back to the Walk Off 10 Pounds introduction

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