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Updated 23 November 2016

How to walk off 5 kg

Getting bored with your current exercise plan? Here’s a weekly plan to help you walk off those excess kilos.

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If you’re finding it tough to get back into your gym routine – don’t! Our easy-to-follow walking programme will get you slim outside.

Top tips


Exercise physiologist, Michael Brazeal, gives us some tips on how to get the most out of your walk:
  • Look straight ahead; your chin should be parallel to the ground.
  • Keep your elbows bent and close to your sides.
  • Swing your arms forward, then drive your elbows behind you (don’t cross your arms in front of your torso).
  • Pull your shoulders back and keep your chest slightly lifted.
  • Keep your fists loose (imagine you’re lightly holding walking poles).
  • Push off strongly from the balls of your feet. The heel of your front foot should hit the ground first, then roll through to your forefoot.

Read: Running or walking - which is best for health and weight loss?

Weekly plan

Day 1 Walk 1, the Energising Blast
Day 2 Walk 2, the 3 kilometre Fat Burner
Day 3 Walk 3, the Power Hour
Day 4 Repeat Walk 1, the Energising Blast
Day 5 Repeat Walk 2, 3 kilometre Fat Burner
Day 6 Repeat Walk 3, the Power Hour
Day 7 Off

If you’re just starting to exercise, rest on Days 4 and 7 and repeat Walks 1 and 2 on Days 5 and 6.

How it works

For each walk, choose a route that matches the specified distance and includes hills.

Use a pedometer if you have one, to track your mileage, or follow our time estimates instead. Adjust your speed to meet the rate of perceived exertion (RPE).

An easy pace is closest to your everyday speed. A moderate pace is the one you’d use if you were late. A brisk pace should feel like you’re just about to break into a jog.

Did you know? By picking up the pace, you can increase your kJ burn by 50 percent.

Walk 1
Energising Blast

Distance 1.5 km
Time 22 min (will vary based on your pace)
Kilojoules burnt 750

DISTANCETIMEPACERPE
0.25 - 0.354:30 - 5:30brisk6
0.35 - 0.455:30 - 7:00moderate5
0.45 - 0.557:00 - 8:00brisk6
0.55 - 0.658:00 - 9:30moderate5
0.65 - 0.759:30 - 10:30brisk6
0.75 - 1.0010:30 - 14:30moderate5
1.00 - 1.2514:30 - 17:30brisk6 - 7
1.25 - 1.5017:30 - 22:00easy3

Walk 2
3 km Fat Burner

Distance 3 km
Time 45 min (will vary based on your pace)
Kilojoules burnt 1 254

DISTANCETIMEPACERPE
0 - 0.250 - 4:30easy3
0.25 - 0.504:30 - 7:30brisk6
0.50 - 0.757:30 - 11:15moderate5
0.75 - 1.2511:15 - 17:45brisk6
1.25 - 1.7517:45 - 25:15moderate5
1.75 - 2.2525:15 - 31:45brisk6-7
2.25 - 2.5031:45 - 35:30moderate5
2.50 - 2.7535:30 - 38:45brisk6
2.75 - 3.0038:45 - 45:00easy3

Walk 3
Power Hour

Distance 5 km
Time 1hr 15 mins (will vary based on your pace)
kJ burnt 1 672

DISTANCETIMEPACERPE
0 - 0.500 - 7:30easy to moderate3-4
0.05 - 0.757:30 - 10:45brisk6-7
0.75 - 1.2510:45 - 18:15moderate5
1.25 - 1.7518:15 - 24:45brisk6
1.75 - 2.7524.45 - 39:45moderate5
2.75 - 3.2539:45 - 46:15brisk6-7
3.25 - 4.2546:15 - 61:15moderate5
4.25 - 4.5061:15 - 64:30brisk6
4.50 - 5.0064:30 - 75:00moderate to easy3-4

Read more:

How to spot a bad trainer
10 nasty gym habits

 
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