12-Week Beginners Walking Program* — Week 9

On Wednesday, challenge yourself to walk faster. If you have ankle weights, put them on and keep the same pace.

weekly-inspiration “The elevator to success is out of order; you have to use the stairs.”

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Week 9
Monday Power Intervals: Total Time:
21-32 minutes
Easy Walk: 10-15 minutes
Power Intervals:

  • Power walk: 30 seconds
  • Easy walk: 1 minute
  • Repeat 5-8 times

Easy Walk: 3-5 minutes

Tuesday Easy Walk: 30-35 minutes
Stretch: 2 minutes
Wednesday Brisk or Hill Walk Total time:
25-30 minutes
Easy Walk: 10-15 minutes
Brisk walk: 10 minutes or include a hill

  • incline, or stairs in your route

Easy Walk: 5 minutes
Stretch: 2 minutes

Thursday Brisk Walk: 30-35 minutes
Stretch: 2 minutes
Friday Alternate Activity Day: Activity of your choice:
40+ minutes
Weekend Workout Brisk Walk: 25-30 minutes

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

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