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TM

Beginner Weight Loss Workout


Note: This 16-week program is designed for the beginner walker who wants to lose weight. Health experts agree that walking 30 minutes per day is recommended for good health
and 45 minutes or more is benecial for weight management. Walks start at 10 minutes or less and gradually work up to 60+ minutes. Monday, Wednesday and Thursday are the
core workout days. Tuesdays and weekends are optional at the beginning, making this workout range from three days per week up to ve. Fridays are rest days or Alternate Activity
days. Pick which days of the week work best for you and your schedule. Regardless of the recommended pace, always start each walk with 3-5 minutes at an easy , warm-up pace.

Week 1

Monday

Tuesday (optional)

Wednesday

Thursday

Friday

Weekend Workout
(optional)

Easy Walk:
4-5 mins

Easy Walk:
5-10 mins

Easy Walk:
4-5 mins

Easy Walk:
5-10 mins

Rest

Stretch: 2 mins

NOTE: ALWAYS REST


WHEN NECESSARY

Stretch: 2 mins

Easy Walk:
10-12 mins (window
shopping
is great!)

Easy Walk:
8-10 mins

Easy Walk:
4-5 mins

Easy Walk:
8-10 mins

Rest

Easy Walk:
10-12 mins

Stretch: 2 mins

Stretch: 2 mins

Brisk Walk:
3-6 mins

Brisk Walk:
3-6 mins

(remember: rest
when necessary)

Rest

Brisk Walk:
12-15 mins
(dont window shop,
keep moving!

Easy Walk: 2-5 mins


Week 2

Week 3

Easy Walk:
4-5 mins

Easy Walk: 5-6 mins


Stretch: 2 mins
Brisk Walk:
4-8 mins

Easy Walk:
10-12 mins
Stretch: 2 mins

Easy Walk: 2-5 mins

Easy Walk: 5-6 mins


Stretch: 2 mins
Brisk Walk:
4-8 mins

Easy Walk:
10-12 mins
Stretch: 2 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 4

NOTE: THIS IS THE LAST


WEEK THAT TUESDAY
AND WEEKEND WALKS
ARE OPTIONAL.

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Easy Walk:
5-6 mins

Easy Walk:
12-15 mins

Easy Walk:
5-6 mins

Easy Walk:
12-15 mins

Rest

Brisk Walk:
12-15 mins

Brisk Walk:
4-8 mins

Stretch: 2 mins

Brisk Walk:
4-8 mins

Stretch: 2 mins

Alternate Activity
of your choice:
Go dancing, rake
leaves...for 15+ mins

Easy Walk:
13-16 mins

Alternate Activity
of your choice:
20+ mins

Easy Walk:
15-20 mins

Stretch: 2 mins
Week 5

Stretch: 2 mins

Easy Walk:
6-8 mins

Easy Walk:
12-15 mins

Easy Walk:
6-8 mins

Brisk Walk:
12-15 mins

Brisk Walk:
8-10 mins

Stretch: 2 mins

Brisk Walk:
8-10 mins

Stretch: 2 mins

Stretch: 2 mins

Stretch: 2 mins
Week 6

Easy Walk:
8-10 mins

Easy Walk:
12-15 mins

Easy Walk:
8-10 mins

Brisk Walk:
12-15 mins

Brisk Walk:
10-12 mins

Stretch: 2 mins

Brisk Walk:
10-12 mins

Stretch: 2 mins

Stretch: 2 mins

Stretch: 2 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 7

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
14-24 mins

Alternate Activity
of your choice:
20-30 mins

Eask Walk:
15-20 mins

Brisk Walk:
15-20 mins,

Rest

Easy Walk:
15-20 mins

Stretch: 2 mins

Stretch: 2 mins

Easy Walk:
20-25 mins

Easy Walk:
8-10 mins

Brisk Walk:
20-25 mins

Easy Walk: 10 mins

Stretch: 2 mins

Brisk walk:
10-15 mins

Stretch: 2 mins

Alternate Activity
of your choice:
30+ mins

Easy Walk:
5-10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 4-6 times
Easy Walk: 3-5 mins
Week 8

Power Intervals:
Total time:
14-24 mins
Easy Walk:
5-10 mins

Brisk Walk:
15-20 mins

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 4-6 times
Easy Walk: 3-5 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 9

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
16-27 mins

Easy Walk:
25-30 mins

Brisk or Hill Walk


Total time:
20-25 mins

Brisk Walk:
25-30 mins

Alternate Activity
of your choice:
40+ mins

Brisk Walk:
25-30 mins

Rest

Easy Walk:
30-40 mins

Easy Walk:
5-10 mins

Stretch: 2 mins

Repeat 5-8 times

Easy Walk: 5 min

Easy Walk: 3-5 mins

Week 10

Easy Walk:
20-30 mins
Stretch: 2-5 mins

Stretch: 2 mins

Brisk walk:
10 mins or include a
hill incline, or stairs
in your route

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min

(BACK TO BASICS
WEEK!)

Easy Walk:
5-10 mins

Stretch: 2 mins
Alternate Activity
of your choice:
40+ mins

Easy Walk:
20-30 mins

Brisk Walk:
20-30 mins

Stretch: 5 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 11

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
22-37 mins

Easy Walk:
25-35 mins

Brisk Walk:
15-20 mins
Challenge yourself
to walk faster than
usual or walk slower
and wear a weighted
backpack.

Brisk Walk:
25-35 mins

Alternate Activity
Day:
Activity of your
choice: 40+ mins

Find a park or
outdoor trail:
Brisk Walk:
30-40 mins

Easy Walk:
5-10 mins
Brisk Walk:
5-10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 6-8 times

Stretch: 5 mins

Stretch: 5 mins

NOTE: DUE TO THE


HIGH NUMBER OF ARM
SWINGS, CARRYING
DUMBBELLS IS NOT
RECOMMENDED

Stretch: 3-5 mins

Easy Walk: 3-5 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 12

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
22-37 mins

Easy Walk:
5-10 mins

Brisk or Hill Walk:


Total time:
28-45 mins

Easy Walk or
Alternate Activity
of your choice:
30-45 mins

Rest

Brisk Walk:
30-45 mins

Easy Walk:
30-45 mins

Alternate Activity
of your choice:
45+ mins

Brisk Walk:
30-45 mins

Easy Walk:
5-10 mins
Brisk Walk:
5-10 mins

Brisk Walk:
20-30 mins
add some high knee
marches near the end

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min

Easy walk:
5-10 mins
Brisk Walk:
20-30 mins or include a hill, incline,
or stairs in your route
Easy Walk: 3-5 mins

Repeat 6-8 times


Easy Walk: 3-5 mins
Week 13

Power Intervals:
Total time:
32-37 mins
Easy Walk: 10 mins
Brisk Walk: 10 mins
Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min
Repeat 6-8 times
Easy Walk: 3-5 mins

Easy Walk:
10-15 mins
Brisk Walk:
20-30 mins
add some high knee
marches near the end
Stretch: 5 mins

Brisk or Hill Walk:


Total time:
28-40 mins
Easy walk: 10 mins

Stretch: 5 mins

Brisk Walk: 10 mins


Power Walk:
5-10 mins or include
a hill, incline, or
stairs in your route
Easy walk: 3-5 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout

Week 14

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
32-37 mins

Brisk or Hill Walk:


Total time:
35-45 mins

Easy Walk:
5-10 mins

Brisk or Hill Walk:


Total time: 35-45 mins

Easy Walk:
10 mins

Easy Walk: 10 mins

Easy Walk: 10 mins

Easy Walk: 10 mins

Brisk Walk: 10 mins

Brisk Walk:
25-35 mins or include
a hill, incline, or stairs
in your route

Brisk Walk:
25-35 mins and add
some high knee
marches and side
lunges near the end

Alternate Activity
of your choice:
45+ mins

Alternate Activity
of your choice:
45+ mins

Easy Walk:
10 mins

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min

Stretch: 2-5 mins

Brisk Walk:
25-35 mins or include
a hill, incline, or stairs
in your route

Brisk Walk:
30-40 mins

Repeat 6-8 times


Easy Walk: 3-5 mins
Week 15

Power Intervals:
Total time:
35-40 mins

Easy Walk: 45 mins


Stretch: 5 mins

Brisk or Hill Walk:


Total Time:
30-35 mins

Easy Walk: 10 mins

Easy Walk: 10 mins

Brisk Walk: 10 mins

Brisk Walk:
20-25 mins or include a hill, incline,
or stairs in your route

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min

Brisk Walk:
30-45 mins
Stretch: 5 mins

Brisk Walk:
40-45 mins

Repeat 8-10 times


Easy Walk: 3-5 mins

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

TM

Beginner Weight Loss Workout


Week 16

Monday

Tuesday

Wednesday

Thursday

Friday

Weekend Workout

Power Intervals:
Total time:
35-40 mins

Easy Walk: 45 mins

Hill Walk:
Total time:
30-45 mins

Brisk Walk:
30-45 mins

Alternate Activity
of your choice:
45+ mins

Easy Walk: 10 mins

Stretch: 5 mins

Easy Walk: 10 mins

Easy walk: 10 mins

Brisk Walk: 10 mins

Brisk Walk:
20-35 mins or include a hill, incline,
or stairs in your
routine

Power Intervals:
Power Walk: 30 secs
Easy Walk: 1 min

Stretch: 5 mins

Brisk Walk: 45 mins

Repeat 8-10 times


Easy Walk: 3-5 mins

Congratulations! Now that you have completed the AHA 16-week walking program, continue to make walking a regular part of your life. For
ongoing weight control, health and energy, your goal is to walk a minimum of 45-60 minutes per day, 5 days a week. As youve learned in this
this program, vary your speed, course and time to challenge yourself and to keep your program interesting. Youre now on your way to a
healthier lifestyle!

Walking Program development by American Council on Exercise (ACE) in collaboration with the AHA

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