Overview:
This four-week challenge builds on itself each week, increasing in both time and intensity, to improve your overall health and fitness, and to help boost your mood.
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Instructions:
- Each workout will be done for a set period of time.
- Workouts are set by week.
- Glance at your guide for the day’s workout (depending on what week you’re in) before you head out on your own, or with family, or friends
- Set a timer on your phone or watch at the start of each session so you’re able to keep track of the intervals
- There are a set number of sessions, per week. Note that this is a minimum. You can do more if you’d like to and are able to.
- Schedule your workouts into your calendar just before the start of each week to help hold yourself accountable.
Week 1 (3-4 total sessions this week)
20 Minutes
- 5 Min: Warm up at an easy pace
- 10 Min: Speed up to and maintain a brisk pace
- 5 Min: Cool it down to an easy pace
Week 2 (3-4 total sessions this week)
25 Minutes
- 10 Min: Warm up at an easy pace
- 10 Min: Speed up to and maintain a brisk pace
- 5 Min: Cool it down to an easy pace
Week 3 (4-5 total sessions this week)
30 Minutes
- 10 Min: Warm up at an easy pace
- 15 Min: Speed up to and maintain a brisk pace
- 5 Min: Cool it down to an easy pace
Week 4 (5-6 total sessions this week)
40 Minutes
- 15 Min: Warm up at an easy pace
- 15 Min: Speed up to and maintain a brisk pace
- 10 Min: Cool it down to an easy pace
Want to power up your walk a bit? Try incorporating these six steps from Rosante.
Six ways to power up your walk
Change your walking terrain
“Changing up the type of ground you walk on is an awesome way to challenge the ways your muscles and joints work,” says Rosante. “Grass, asphalt, dirt, trails, you name it. Stay safe and see how a different environment changes things up in your body and brain.”
Reverse your walking route
“If you have a walking route you love, stick with it, but go in the opposite direction,” suggests Rosante. “The change in routine will keep things feeling fresh and give you a different perspective on a familiar journey.”
Pick up your walking pace
“Stick with the same route for at least two days,” says Rosante. “Each time you walk, try to cover more ground in less time.”
Add some mindfulness to your walk
“As you walk, focus on the feelings in your body—the way your feet feel as you take each step; the way your muscles feel on every stride,” says Rosante. “You can also pay attention to the feelings Mother Nature is casting as you walk—the sun and wind on your face and hands. “
Muscle up
“If you’re cleared for exercise and feel like giving yourself an additional boost, throw in some bodyweight strength training along your route,” recommends Rosante. “Add in squats, reverse lunges, and push ups every few minutes.”
Brag a bit
“Share your progress on social media and with your friends and family,” says Rosante. “It’s a great way to inspire other people to get out there and get moving! “
