12-Week Beginners Walking Program* — Week 8

Today marks your two-month walk challenge! Notice anything different in your body, energy and mood? Keep going and the changes will keep coming.

weekly-inspiration “Hurting? Oh! That’s just your body CHANGING.”

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Week 8
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 Easy Walk: 25-30 minutes
Stretch: 2 minutes
Wednesday Easy Walk: 10-15 minutes
Brisk Walk: 25-30 minutes
Thursday Brisk Walk: 15-20 minutes
Stretch: 2 minutes
Friday Alternate Activity Day: Activity of your choice:
30+ minutes
Weekend Workout Easy Walk: 25-30 minutes
Brisk Walk: 25-30 minutes

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

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