Our free and easy walking plan will help you shed those stubborn pounds
Walking is so much more than going from A to B. When done regularly and with a goal, incorporating different paces and challenging inclines, it’s a great form of exercise to help the pounds fall away. What’s more, not only will you lose weight, your overall health will benefit from purposeful walks throughout the week, too. ‘Walking improves heart health, boosts circulation, maintains leg strength and benefits our bones, so you really do get an all-round workout,’ says exercise instructor Julie Robinson*. Here’s how to turn your strolls into a fat-burning routine.
Torch calories
The amount of calories you burn per hour of walking will determine your success – and this depends on how much effort you put in. ✢ Leisurely stroll or your recovery walking pace: around 210 calories per hour.
✢ Moderate pace or your longer distance walking pace: around 250 calories per hour.
✢ Brisk walk or your intervals pace: around 350 calories per hour.
So how do you know you’re working hard enough? During a leisurely stroll, you should be able to make conversation without getting breathless. At a higher intensity, this will be harder. Wearing a fitness tracker is a great way to accurately monitor calorie burn.
About the plan
DISTANCE Building endurance means developing fatigue-resistant muscles, so you’ll be able to walk comfortably for longer – and burn more calories.
INTERVALS To increase your fitness and fat burn, you need to challenge your cardiovascular system. Intervals are great, as you’ll push yourself for just a short amount of time.
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