12-Week Beginners Walking Program* — Week 7

The Power Interval workout will really get your heart pumping. Push yourself and you will love the results! Walk on Saturday and Sunday this week.

weekly-inspiration “No matter how slow you go, you’re still lapping everyone on the couch.”

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Week 7
Monday Power Intervals: Total Time:
24-34 minutes
Easy Walk: 15-20 minutes
Power Intervals:
  • Power walk: 30 seconds
  • Easy walk: 1 minute
  • Repeat 4-6 times

Easy Walk: 3-5 minutes

Tuesday Alternate Activity of your choice:
20-30 minutes
Wednesday Easy Walk: 30-35 minutes
Stretch: 2 minutes
Thursday Brisk Walk: 25-30 minutes
Stretch: 2 minutes
Friday REST
Weekend Workout Easy Walk: 25-30 minutes

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

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