Very often, we find ourselves in a situation where we realize that our
body needs a little bit of toning. There would be nothing complex about
it, but very often the way we live leaves little time for working on the
body. What can you do?
Well, it happens that we are aware of such situations, so we tried our
best to come up with a perfect solution that may suit everyone. That is
why we came up with this amazing 21-day walking plan. All you need to do
is to devote up to 20 minutes a day to walking and you will notice how
fast the weight goes down, the muscle mass goes up and how wonderful you
feel in general.
Before we proceed with the plan, we need to warn you that this plan is
for a beginner, but if you feel like you are more advanced, you can
increase the difficulty. As for the difficulty of walking, it is divided
into three sections:
Easy
Moderate (you can still talk while walking easily)
Fast (you can talk but with great difficulty)
Week 1
Day 1 – devote 5 minutes to walking in the morning and in the evening
(or any other suitable part of the day). Keep it at the easiest to
moderate difficulty.
Day 2 – devote 7 minutes to walking in the morning and in the evening.
Day 3 – devote 9 minutes to walking in the morning and in the evening.
Day 4 – devote 10 minutes to walking in the morning and in the evening.
Day 5 – devote 12 minutes to walking in the morning and in the evening.
Day 6 – devote 15 minutes to walking in the morning and in the evening.
Day 7 – devote 18 minutes to walking in the morning and in the evening.
Week 2
The is the week when you start changing you face difficulty.
Day 8 – 2 minutes easy, then 10 minutes fast, 2 minutes easy again.
Day 9 – 20 minutes of moderate pace.
Day 10 – 5 minutes easy, then 12 minutes fast, 5 minutes easy again.
Day 11 – 20 minutes of moderate pace.
Day 12 – 5 minutes easy, then 15 minutes fast, 5 minutes easy again.
Day 13 – 20 minutes of moderate pace.
Day 14 – 5 minutes easy, then 18 minutes fast, 5 minutes easy again.
Week 3
This is the week when you add up strength, do not worry there will be no equipment required.
Day 15 – spend 10 minutes walking up and down the stairs and add 2 minutes of easy pace.
Day 16 – 20 minutes of moderate pace.
Day 17 – spend 12 minutes walking up and down the stairs and add 2 minutes of a fast pace.
Day 18 – 25 minutes of moderate pace plus two sets of 12 squats.
Day 19 – spend 20 minutes walking up and down the stairs and add 3 minutes of easy pace.
Day 20 – 25 minutes of moderate pace.
Day 21 – 20 minutes of fast pace, 3 minutes of easy pace.