Weeks one & two

Source: Best Health Magazine, Spring 2008; Photo: Corbis

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Week one

DAY 1 WALK
5 min at 50% max heart rate (HR)
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 3 WALK
5 min at 50% max HR
20 min at 60% max HR
10 min at 50% max HR
Total: 35 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR
10 min at 50% max HR
Total: 25 minutes

DAY 5 WALK
5 min at 50% max HR
30 min at 60% max HR
10 min at 50% max HR
Total: 45 minutes

Week two

DAY 1 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 2 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 3 WALK
5 min at 50% max HR
10 min at 60% max HR
5 min at 70% max HR
10 min at 60% max HR
10 min at 50% max HR
Total: 40 minutes

DAY 4 WALK
5 min at 50% max HR
Repeat this sequence 5 times: 1 min at 60% max HR; 1 min at 70% max HR; 1 min at 80% max HR
10 min at 50% max HR
Total: 30 minutes

DAY 5 WALK
5 min at 50% max HR
35 min at 60% max HR
10 min at 50% max HR
Total: 50 minutes

Go on to Weeks Three & Four
Back to Walk Off 10 Pounds Introduction

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