12-Week Beginners Walking Program* — Week 11

Make sure you stay focused! Do not quit and go as hard as you can. Your body needs you to be healthy.

weekly-inspiration “The only one who can beat me, is me.”

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Week 11
Monday Power Intervals: Total Time:
27-37 minutes
Easy Walk: 10 minutes
Brisk Walk: 5-10 minutes
Power Intervals:

  • Power walk: 30 seconds
  • Easy walk: 1 minute
  • Repeat 6-8 times

Easy Walk: 3-5 minutes

Tuesday Easy Walk: 25-35 minutes
Stretch: 5 minutes
Wednesday Brisk Walk: 25-30 minutes
Challenge yourself
RECOMMENDED. Easy Walk: 3-5 minutes
Thursday Brisk Walk: 25-35 minutes
Stretch: 5 minutes
Friday Alternate Activity Day: Activity of your choice: 40+ minutes
Weekend Workout Find a park or outdoor trail:
Brisk Walk: 30-40 minutes

*Walking program developed by American Council of Exercise (ACE) in collaboration with the AHA

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