12-Week Beginners Walking Program* — Week 4

Note: Turn up the heat! This is the last week that Tuesday and weekend walks are optional.

weekly-inspiration “It’s not about having time, it’s about making time.”

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Week 4
Monday Easy Walk: 10-15 minutes
Brisk Walk: 5-10 minutes
Stretch: 2 minutes
Tuesday (Optional) Easy Walk: 15-20 minutes
Stretch: 2 minutes
Wednesday Easy Walk: 10-15 minutes
Brisk Walk: 5-10 minutes
Stretch: 2 minutes
Thursday Easy Walk: 25-30 minutes
Stretch: 2 minutes
Friday REST
Weekend Workout
(Optional)
Brisk Walk: 20-25 minutes

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

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