LOSE WEIGHT and SEE RESULTS with a 7 Day Walk at Home Interval Training Program | Series 2
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This is SERIES 2, weeks
This is SERIES 2, weeks 5-8 of the interval training program. Ideally, do the first series of 7 days for 4 weeks before starting this one. If you stick with the program, you will lose weight and will see results. Continue this second series of 7 days for 4 weeks.
This interval training program is suitable for anyone who can currently walk for 30 minutes 4-6 times a week. If you are at that fitness level then you can start this program (suitable exercise for seniors, beginners, and people of all ages). Interval training is geared for burning calories and fat, building muscle, and getting past that plateau effect that so many people hit. Interval training uses brief bursts of high-intensity activity which provides the effects people are looking for...more results!
Today's workout is our first interval training day. We'll do various exercises at a regular pace to warm up for 10 minutes then we'll pick up the pace. Today our 1 minute of recovery is half of what it was in the first series. Knowing that, please find the pace that suits you best for your 1 minute of fast walking/jogging. The speed you go for the fast 1 minute interval needs to be geared to YOUR fitness level. It might be a fast walk, a slow jog or a run. It doesn't matter what you do as long as you are working out as hard as YOU can for the 1 minute. If you're just starting out, then just walk faster than your usual pace. I apologize for repeating this but you really need to cater the intervals to YOUR fitness level. If you are used to jogging, then during the 1 minute, go as fast as you can. After our first 1 minute fast walk/jog, we are going to go slower for 1 minute. We'll complete 6 rounds of the 1 minute fast walk/1 minute regular walk and then finish with a 5 minute cool-down.
The breakdown of each day:
Day 1: Intervals: 1 minute fast and 1 minute slow x 6
Day 2: 20 minute workout https://www.seevid.ir/fa/w/7kCq9pL_9qU
Day 3: Intervals: 2.5 minutes fast and 2.5 minutes slow intervals x 4 https://www.seevid.ir/fa/w/Tux0BRdCRTc
Day 4: Stretching https://www.seevid.ir/fa/w/PpFWTQAHD2o
Day 5: 50 minute workout https://www.seevid.ir/fa/w/D2SN79e2-9U
Day 6: 25 minute workout with focus on arms https://www.seevid.ir/fa/w/1ykipFDmRE4
Day 7: 20 minute workout https://www.seevid.ir/fa/w/ZSGVV-P1Riw
When I did this workout 20 some odd years ago, I shed weight really quickly. I had about 20 pounds to lose and I lost it. Interval training is super effective if done properly. As with anything, your body will start to get used to the workout so I'll create another program in the future. It'll just be a bit more challenging which is what your body will need at that point. Please email me if you have any questions about the workouts. Always listen to your body and take an extra day off at any point if you really feel you need it. The last thing you want is injuries so definitely listen to your body and go at the pace that suits your body and your fitness level.
After week 8, you will have a week off. Yes, an actual week off the intervals. Ideally, you should still work out but do other workouts you enjoy. 20, 30, 40 minute workouts are fine.
If you enjoyed the workout, please subscribe and write a comment! I'd love to hear from you!
Wishing you improved health!
Jules
#intervaltraining #walkingworkout #walkathome
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. This content is not medical advice and is intended for general education and demonstration purposes only. The use of the information provided in this video is solely at your own risk.
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