Slim Down with the Walk/Run Plan

Many folks let our nutrition and fitness plans enter hibernation during the colder months. Unfortunately, when warmer weather arrives, working off those extra pounds requires an idea of action. This walk/run weight loss plan is right for shedding those unwanted pounds.

If you’ve been eating clean and dealing out regularly, perhaps it’s time to combine up your routine a touch so as to maximise your results. Our bodies get stronger and more efficient once we exercise, so over time, if you’re repeating an equivalent workout over and over, you'll burn fewer calories. This results in a plateau in your results, and no-one wants that!

A Weight Loss Plan that Works

To beat the plateau, you would like to form sure that you’re mixing up your workouts with a mixture of strength and cardio exercise. The walk/run plan will increase your calorie burn and add a replacement mix to your typical cardio routine.

While this program is doable for all fitness levels, beginners should take a glance at the Running Program for Absolute Beginners to ease into this fat-blasting sport! you'll even be curious about the 5K Running Guide for Absolute Beginners.

Utilizing Cross-Training

This program combines speed walking, intervals, and jogging to maximise your calorie and fat burning levels. Twice per week, you'll specialise in cross-training (CT), which can give your body an opportunity from walking and running so as to stop boredom and injury. On your cross-training days, specialise in a mixture of cardio exercise and strength-training. For cross-training cardio exercise you'll perform a spread of exercises which include aerobics, indoor or outdoor bicycling, skating, swimming, or use any cardio equipment like an elliptical or treadmill.

Incorporating Strength Workouts

After 15 to half-hour of cross training cardio activity, you’ll advance to a strength workout. Strength workouts are important when it involves strengthening your muscles for faster, safer walking and running also as amping up your fat burning. Pick from any of the strength training routines from SkinnyMs. which will be done reception or within the gym. While this is often a 6 week program, be happy to include these plans into your day to day workouts!

Slim Down with the Walk/Run Plan

Week 1

1st Day: 1 mile walk
2nd Day: CT (Cross-training)

3rd Day: ½ mile walk, ½ mile jog, ½ mile walk

4th Day: CT (Cross-training)

5th Day: 20 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat

6th Day: Rest

7th Day: 2 mile walk

Week 2

8th Day: 1.5 mile walk

9th Day: CT (Cross-training)

10th Day: ½ mile walk, ½ mile jog, ½ mile walk

11th Day: CT (Cross-training)

12th Day: 25 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat

13th Day: Rest

14th Day: 1 mile walk, 1 mile jog (walk as needed)

Week 3

15th Day: 2 mile walk

16th Day: CT (Cross-training)

17th Day: ¼ mile walk, ¼ mile jog, repeat to total 2.5 miles

18th Day: CT (Cross-training)

19th Day: 30 min. Walk/Run Intervals, walk 1 minute/run 2 minutes, repeat

20th Day: Rest

21st Day: ½ mile walk, 1.5 mile jog

Week 4

22nd Day: 2 mile walk

23rd Day: CT (Cross-training)

24th Day: ¼ mile walk, ½ mile jog repeat to total 3 miles

25th Day: CT (Cross-training)

26th Day: 40 min. Walk/Run Intervals, walk 1 minute/run 3 minutes, repeat

27th Day: Rest

28th Day: ½ mile walk, 2 mile jog

Week 5

29th Day: 1 mile walk, 2 mile jog

30th Day: CT (Cross-training)

31st Day: ¼ mile walk, ¾ mile jog, repeat to total 3 miles

32nd Day: CT (Cross-training)

33rd Day: 35 min. Walk/Run Intervals, walk 1 minute/run 4 minutes, repeat

34th Day: Rest

35th Day: 2.5 mile jog

Week 6

36th Day: 1 mile walk, 1 mile jog, repeat to total 4 miles

37th Day: CT (Cross-training)

38th Day: ¼ mile walk, ¾ mile jog, repeat to total 4 miles

39th Day: CT (Cross-training)

40th Day: 30 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat

41st Day: Rest

42nd Day: 3 mile jog

Remember to refuel after your workouts with a clean snack like all of those on our list! SkinnyMs. has more workouts like this one, and healthy recipes to energise you while you sweat!