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Updated 28 January 2016

Here's an excellent weekly plan to walk off 5kg

Here's an excellent weekly plan to walk off those excess kilos without getting bored.

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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.

Make the most of the spring weather with these easy but powerful workouts.

Research shows that routines like these can significantly lower your risk of heart disease, diabetes, and stroke.

Yes, walking has had a bad rep in the past, thanks to its yawn factor and less-than-stellar kilojoule burn, but our program eliminates those problems.

You’ll alternate between three walks (take a different route each time), so you’ll never do a single one more than twice a week.

And because picking up the pace can increase the kJ burn by 50 percent, you’ll vary your speed. See how much weight you can lose the easy way — and you can brag that you did it without setting foot in a gym.

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.

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
Three-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

Walking tips

The kilometres will fly by — with no cramps or stiffness — if you focus on these pointers, says exercise physiologist, Michael Brazeal:

  • 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 more:
How to spot a bad trainer
10 nasty gym habits

 

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