A 21-day walking plan to lose weight and gain health

If you are new to the world fitness, Galina Denzel, a qualified personal trainer, has created a 21-day walking plan that will help you hit New Year’s resolutions and improve your health. After all, walking is beneficial for the body, as it not only eliminates extra fat, but also improves physical shape.

O awesome.club I would like to suggest this plan, which can be put into practice by anyone, even the most sedentary. And believe me: it will change your lifestyle!

Day 1 — Start with 5 minutes of regular walking in the morning and early evening.

Day 2 — 7 minutes of walking in the morning and early evening.

Day 3 — The third day of the program provides for 9 minutes of walking in the morning and early evening.

Day 4 — We increased walking time to 10 minutes twice a day.

Day 5 — 12 minutes in the morning and early evening as we are getting close to the end of this first “adaptation week”.

Day 6 — 15-minute walk in the morning and early evening.

Day 7 — On our last day of the “adaptation week” we walked 18 minutes in the morning and 18 minutes in the early evening and are ready to enter the second week.

Day 8 — Here, we start with 2 minutes of walking at a light pace to warm up; then 10 minutes of brisk walking, and at the end, 2 minutes of light walking to slow down.

Day 9 — Consists of just 20 minutes of walking at a moderate pace.

Day 10 — On the tenth day, we increase the time. So we start with 5 minutes walking at an easy pace; then 12 minutes of vigorous walking, and again we slowed down with another 5 minutes of regular walking.

Day 11 — Here, we do 10 minutes of walking at a moderate pace again.

Day 12 — As before, we start with 5 minutes at an easy pace, then continue with 15 minutes of harder walking, and finish the workout with another 5 minutes to cool down.

Day 13 — On this day, we do another 20 minutes at a moderate pace.

Day 14 — On the last day of the second week, we start with 5 minutes of easy walking, then 18 minutes of vigorous walking, and of course, another 5 minutes slowly to finish the week.

Day 15 — We started the last week with 10 minutes walking up and down stairs. Then 2 minutes of walking at an easy pace to cool down the body.

Day 16 — As with the second week, this day you will do 20 minutes of walking at a moderate pace.

Day 17 — We continue with the stairs, going up and down for 12 minutes. Then, light walk for 2 minutes.

Day 18 — This day has a little surprise. Start with 25 minutes of moderate-pace walking and a workout with 2 sets of 12 squats.

Day 19 — We walked 20 minutes up and down stairs. Afterwards, we cool down the body with an easy 3-minute walk.

Day 20 — Do 25 minutes of moderate walking.

Day 21 — To wrap up this 21-day walking plan, do 20 minutes of brisk walking and finish with 3 minutes of light walking to cool down.

Walking is an easy and efficient way to ensure your health. According to health authorities in Northern Ireland (and countless other institutions), walking an extra 20 minutes a day will shed 3 pounds of body fat a year!

Are you going to try the walking plan or at least incorporate more walking into your daily life? Tell our team everything! Let’s get motivated to improve health!