Exercise to Excise Fat!

Remember to start and end each workout with a five-minute warm-up / cool down, and to stretch afterward (or hobble to your car if you are me!). Also, here is a legend for the directions:


* EASY = everyday stroll
** MODERATE = you have to catch your breath occasionally
*** BRISK = carrying on a conversation with a friend would be difficult


WEEK ONE
Mon: Walking, easy pace*, 3 miles
Tues: Any low-intensity activity (like gardening, house cleaning, or bike riding) for 30 consecutive minutes
Wed: Walking, moderate pace**, 3 miles
Thurs: Off
Fri: Low-intensity activity, 30 minutes
Sat: Walking, easy, 3 miles
Sun: Off


WEEK TWO
Mon: Walking, easy, 3 miles
Tues: Low-intensity activity, 30 minutes
Wed: Walking, moderate, 3 miles
Thurs: Walking, easy, 2 miles
Fri: Low-intensity activity, 30 minutes
Sat: Walking, easy, 4 miles
Sun: Off (maybe weights?)


WEEK THREE
Mon: Hill walking (on rolling terrain, a treadmill set at 3%-5% incline, or up and down parking lot ramps during non-peak periods), easy, 3 miles
Tues: Low-intensity activity,40 minutes
Wed: Walking, moderate, 3 miles
Thurs: Walking, easy, 2 miles
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 4 miles
Sun: Off (maybe weights?)


WEEK FOUR
Mon: Hill walking, easy, 3 miles
Tues: Low-intensity activity,40 minutes
Wed: Walking, moderate, 3 miles
Thurs: Walking, easy, 2 miles
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 5 miles
Sun: Off (maybe weights?)


WEEK FIVE
Mon: Hill walking, easy, 3 miles
Tues: Low-intensity activity,40 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 3 miles
Thurs: Walking, easy, 3 miles
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 4 miles
Sun: Off (maybe weights?)


WEEK SIX
Mon: Hill walking, easy, 4 miles
Tues: Low-intensity activity,60 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 3 miles
Thurs: Low-intensity activity, 40 minutes
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 5 miles
Sun: Off (maybe weights?)


WEEK SEVEN
Mon: Hill walking, easy, 4 miles
Tues: Low-intensity activity, 40 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 4 miles
Thurs: Off (maybe weights)
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 6 miles
Sun: Off (maybe weights?)


WEEK EIGHT
Mon: Hill walking, easy, 4 miles
Tues: Low-intensity activity, 50 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 4 miles
Thurs: Walking, easy, 2 miles
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 5 miles
Sun: Off (maybe weights?)


WEEK NINE
Mon: Hill walking, easy, 3 miles
Tues: Low-intensity activity, 60 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 4 miles
Thurs: Walking, easy, 2 miles
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 7 miles
Sun: Off (maybe weights?)




WEEK TEN
Mon: Hill walking, easy, 3 miles
Tues: Low-intensity activity, 60 minutes
Wed: Speed play (walking, easy, 2-3 minutes; walking brisk pace***, 3-5 minutes; repeat) 4 miles
Thurs: Off
Fri: Low-intensity activity, 40 minutes
Sat: Walking, easy, 5 miles
Sun: Off (maybe weights?)


WEEK ELEVEN
Mon: Hill walking, easy, 3 miles
Tues: Off
Wed: Walking, moderate to brisk, 4-5 miles
Thurs: Off
Fri: Low-intensity activity, 35 minutes
Sat: Walking, easy, 3 miles
Sun: Off (maybe weights?)


WEEK TWELVE
Mon: Hill walking, easy, 3 miles
Tues: Low-intensity activity, 45 minutes
Wed: Off
Thurs: Off
Fri: Off
Sat: Off
Sun: 10-k event day