12-Week Beginners Walking Program* — Week 12

One more week! What are you waiting for? Let’s go!

weekly-inspiration “Consistency is the key. Don’t stop.”

‹ Previous

Week 12
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: 10 minutes
Brisk Walk: 20-30 minutes
Add some high-knee marches near the end!
Wednesday Brisk or Hill Walk: Total time: 28-45 minutes
Easy Walk: 5-10 minutes
Brisk Walk: 20-30 minutes or include

  • a hill, incline, or stairs in your routine

Easy Walk: 3-5 minutes

Thursday Easy Walk or Alternate Activity of your choice: 30-45 minutes
Friday REST
Weekend Workout Brisk Walk: 30-45 minutes

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

X

Information Request

You are a few seconds away from access to a lot of great EmPOWERED To Serve resources. Please provide your info below.

X

Information Request

You are a few seconds away from access to a lot of great EmPOWERED To Serve resources. Please provide your info below.