Your Walk and Tone Workout
Yes, I know that working out takes time and energy. The good news? Interval workouts, combining fast and slow paced walks will help you reach your fitness goals quicker. Follow this fun workout that targets multiple muscles congruently. You will get a full body shape up and see results in less than a month. Plus you can pair the following toning routine with our meal plan to keep your metabolism in high gear and shed those 10 pounds before short season is here.
Your Program at a Glance...
....Your Program at a Glance
3 days a week: Fat Blasting Cardio Alternate between progressively fast and slow interval of cardio activity of your choice. This activity can double your calories burned without doubling your workout time.
2 Days of Strength Training Per Week: Tone up with sculpting exercises that hone multiple muscle groups at the same time so you get a full workout in fewer moves.
1 Day Cross Train: Pick your favorite cardiovascular activity to keep your calorie burn high and your injury low.
Scale for Your Cardiovascular Intensity
1 – 10 scale to measure maximum calorie burn during Fat Blasting Cardio.
Based on 1 as resting heart rate when sitting and 10 is a full on, chase the bus, sprint.
3 - 4 5 – 6 7 - 8
Warm up Slow Walk Fast Walk
Cool Down You can carry Intense enough that you can talk
You can sing. on a conversation. but would rather not.
DAY 1 ROUTINE - Fat Blast Cardiovascular Training
INTERVAL 1 - 5 minute warm up 3 - 4 level of intensity slowly progressing to 5 – 6 with in 4 minutes
INTERVAL 2 - 2 minute fast walk at a 7 – 8 intensity level
INTERVAL 3 - 1 minute slow walk 5 – 6
Repeat sequence 6 times
5 minute cool down
DAY 2 ROUTINE - Strength and Tone
DAY 3 ROUTINE - Fat Blast Cardiovascular Training
INTERVAL 1 - 5 minute warm up 3 - 4 level of intensity slowly progressing to 5 – 6 with in 4 minutes
INTERVAL 2 - 2 minute fast walk at a 7 – 8 intensity level
INTERVAL 3 - 1 minute slow walk 5 – 6
Repeat sequence 6 times
5 minute cool down
DAY 4 ROUTINE - Strength and Tone
DAY 5 ROUTINE - Fat Blast Cardiovascular Training
INTERVAL 1- 5 minute warm up 3 - 4 level of intensity slowly progressing to 5 – 6 with in 4 minutes
INTERVAL 2 - 2 minute fast walk at a 7 – 8 intensity level
INTERVAL 3 - 1 minute slow walk 5 – 6
Repeat sequence 6 times
5 minute cool down
DAY 7 ROUTINE - REST
