Walking Challenge: 2 Week Worksheet for More Fitness! – GOOD SHAPE

In addition to improving your mental and physical health, walking is an extremely beneficial activity when it comes to weight loss and maintenance. This means you can explore beautiful routes around the neighborhood and reach a healthier weight, without having to hit the gym!

In just two or three weeks, you’ll feel your whole body getting stronger. Thinking about it, personal trainer Kira Mahal launched a walking challenge for those who want to start! Ready? So, don’t miss the step by step:

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MONDAY: 15 MINUTES QUICK WALK

It’s day one of your new weight loss walking plan, so enjoy it. Plan your day, pick a nice park or an easy commute and go for it!

Wear very comfortable sneakers. If you’re walking in the wild, invest in a pair of trail shoes, which have extra grip for muddy paths.

TUESDAY: 15 MINUTES QUICK WALK

In these first few days, you intend to start building your fitness and make walking a habit.

Think about the best time of day for your walks and schedule them.

Tip: you might find it difficult to wake up a little earlier at first, but the reward is watching the sunrise!

WEDNESDAY: 20 MINUTES QUICK WALK

Now, it’s time to change the route a bit to add more ups and downs. They don’t have to be extremely steep hills—just a few undulations to challenge you a bit and make your body work a little harder. Use your arms to propel yourself as you climb.

Adding in these hills helps strengthen your legs and butt and boosts the cardiovascular benefits of your daily walk.

THURSDAY: 20 MINUTES QUICK WALK

Today, challenge yourself even more! Every five minutes, stop on a bench and perform 10 to 15 push-ups, resting your hands on the seat.

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If you’re not in a park, use a tree or wall to do standing push-ups.

FRIDAY: 20 MINUTES QUICK WALK

Concentrate on your rhythm and your technique. Good posture will prevent pain and injury. So make sure you don’t lean your torso forward or look at the ground. Imagine a rope at the top of your head, pulling you up. Try to maintain this posture throughout the entire journey.

SATURDAY: 20 MINUTES QUICK WALK

Today, when you’re out for a walk, find a step or park bench every five minutes and step up onto it, then back down. Start with the right leg and go down with the right leg. Then go up with the left, back down with the left. Do six to eight repetitions at each stop.

SUNDAY: REST DAY OR MOBILITY WORK AT HOME

Complement your walk with a Pilates or yoga session to increase your core stability and improve mobility.

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MONDAY: 25 MINUTES INTERVALED WALK

Warm up by walking for five minutes. Then do two minutes at a pace you can’t sustain the entire walk, so you’re a little more out of breath than usual. Then two minutes at a slower pace to recover. Do this four times. Finally, walk at a steady pace for another four minutes.

TUESDAY: 25 MINUTES QUICK HIGH WALK

Again, choose a path with more inclines. If the path only has one or two slopes, go up them, go down and up again. Afterwards, continue with your walk as normal.

WEDNESDAY: 25 TO 30 MINUTES QUICK WALK

Walk quickly and make sure you keep your pace steady. Swing your arms for speed and look straight ahead.

Every five minutes, stop and do push-ups (try to do more than last week).

THURSDAY: 20 MINUTES WITH STEPS

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Walk for five minutes to warm up. Then, every three minutes, do 16 to 20 steps: Keeping your torso upright, take a big step forward and bend your front knee to 90 degrees. Push your legs to lift, and take another large step forward, this time with the other leg. Repeat.

FRIDAY: REST DAY

If you want, you can take a steady 15-minute walk. Also include some mobility work at home like you did on Sunday in Week 1. Some stretching or a yoga session would be perfect. Maintaining mobility and flexibility means you can walk further and faster without injuring your hips or lower back.

SATURDAY: 30 MINUTES INTERVALED WALK

Warm up by walking at a steady pace for five minutes. Then do three minutes at a more intense pace, with two minutes at a slower recovery pace. Do this four times to get 20 minutes of interval training. Finish with five minutes at a steady pace to cool down your body.

SUNDAY: 35 MINUTES QUICK WALK

You can ride longer if you wish! Your stamina and strength will have improved enormously over the past two weeks because of all the work you’ve done. Make the most of your new fitness and step up to the challenges.

You’ll notice that walking for that amount of time at a brisk pace feels easier.