Do you despise running as much as I do? But do you still envy those people who religiously jog in the parks? Well, I think I've got great news for you!
There truly IS a great way not to do what you hate (running) and get the results you love (hot bod and I-am-so-fit vibe)! This secret to getting fit is... walking!!!
It is said that every person has two doctors with him... his right leg & his left leg. A vigorous 5 mile walk can do more good for an unhappy but otherwise healthy man than any medicine or psychology. it is the easiest exercise for most individuals, one that can done without equipment except good shoes, in most terrains & weather & also in very old age.
Oh, and one more reason to love walking - if you are also 5.6 and you wear high heels every single day, you will absolutely love those 30 minutes of walking! Because that's the time when you can finally put sneakers on and walk the streets of your city without killing your toes!
I hope you will enjoy this amazing Walking Workout I've found online and have been following for months now - it was composed by a notorious fitness expert Ray Browning, and it's by far one of the greatest workout routines out there!
Want more like this? Subscribe for personalized picks.
Successfully subscribed.
Check your inbox for personalized content.
1. The Walking Workout ...
Week 1
Day 1: 15 min. easy walk Day 2: 15 min. moderately easy walk Day 3: 20 min. easy walk Day 4: OFF Day 5: OFF
Week 2
Day 1: 20 min. easy walk Day 2: 15 min. moderately easy walk Day 3: 20 min. easy walk Day 4: 20 min. moderately easy walk Day 5: OFF
BTW, you should know that ...
Numerous studies have been done on walking. These studies have confirmed that the many powerful benefits of walking include:
* Helps control weight and successfully manage it. * Helps control blood pressure. * Decreases the risk of heart attack. * Boosts the levels of HDL (“good cholesterol”) and reduces the levels of LDL (“bad cholesterol”). * Helps promote longevity. * Decreases the risk of stroke. * Reduces the risk of breast cancer...
Day 1: 25 min. easy walk Day 2: OFF Day 3: 20 min. easy walk Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 15 min. total Day 5: OFF
Week 4
Day 1: 30 min. easy walk Day 2: 25 min. moderately easy walk Day 3: 25 min. easy walk Day 4: Moderately easy walk 4 min., speed walk 1 min.; repeat for 20 min. total Day 5: 25 min. moderately easy walk
Week 5
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: Moderately easy walk 3 min., speed walk 2 min.; repeat for 20 min. total Day 5: 30 min. moderately easy walk
Week 6
Day 1: 35 min. easy walk Day 2: Moderately easy walk 3 min., speed walk 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: Moderately easy walk 2 min., speed walk 3 min.; repeat for 25 min. total Day 5: 30 min. moderately easy walk
2. The Walk/Run Workout (Advanced Level) ...
In case you feel like this Walking Workout became too easy for you, you can move to the next level: The Walk/Run Workout:
**Week 1 **
Day 1: 25 min. easy walk Day 2: Moderately easy walk 4 min., moderate run 1 min.; repeat for 20 min. total Day 3: 30 min. easy walk Day 4: 25 min. moderately easy walk Day 5: OFF
Week 2
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., moderate run 2 min.; repeat for 25 min. total Day 3: 30 min. easy walk Day 4: 25 min. moderately easy walk Day 5: OFF
Week 3
Day 1: 30 min. easy walk Day 2: Moderately easy walk 3 min., moderate run 3 min.; repeat for 18-24 min. total
Day 3: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total Day 4: 30 min. easy walk Day 5: Moderately easy walk 2 min., moderately easy run 2 min.; repeat for 24-26 min. total
Week 4
Day 1: 35 min. easy walk Day 2: Moderately easy walk 2 min., moderate run 3 min.; repeat for 25 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 2 min., moderate run 3 min.; repeat for 20 min. total
Week 5
Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 2 min.; repeat for 28-32 min. total Day 3: 30 min. moderately easy walk Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 4 min.; repeat for 25 min. total
Week 6
Day 1: 40 min. easy walk Day 2: Moderately hard run 2 min., easy walk 1 min.; repeat for 24 min. total Day 3: Moderately easy walk 1 min., moderately easy run 1 min.; repeat for 30 min. total Day 4: 30 min. easy walk Day 5: Moderately easy walk 1 min., moderate run 5 min.; repeat for 30 min. total
Want more like this? Subscribe for personalized picks.
Successfully subscribed.
Check your inbox for personalized content.
Feedback Junction
Where Thoughts and Opinions Converge
Ice
2008-05-20T07:03:12.000Z
Yeah, Im trying it out already!
Diana
2009-07-20T17:51:31.000Z
This is a great post Olga. Most people think that exercise has to be this extreme activity or a boring activity. But a little walking is all it takes to get started and walking in a park or a beautiful neighborhood makes for a beautiful and easy activity. I got to walk on the boardwalk this passed week...I loved it!
Glamourgirl
2008-05-16T13:19:47.000Z
I hate jogging too and this is a good idea. When at work, instead of taking the elevators, I use the stairs on my way to the office. This is a good exercise too.
Hannah
2010-04-14T03:01:02.000Z
I have always wanted to try adding intervals into my walking... I've been hearing about the benefits of muscle confusion for years. But if I were to have to look down at my wrist to watch the time every few minutes, SURELY I would trip lol. I'm that person who can't take a sip out of a water bottle and walk at the same time.
Lisa
2008-10-13T20:34:56.000Z
This is a great workout as it incorporates aerobic walking in with regular walking. I'm going to check out more of Ray Browning's workouts. Thanks for the info:)
Theo
2010-01-10T20:18:29.000Z
p.s. thanks for including a specific workout plan. sometimes it's so easy to overdo it (I am very guilty of that ahh)
Mariana
2008-10-13T22:49:36.000Z
I started my walk/run program today!!!
Raymond
2008-10-13T23:09:38.000Z
Walking is a great alternative to running and easier to do for most people. Also, thank you for referencing my article "The Powerful Benefits of Walking." I appreciate the mention and support.
Chelsea
2009-06-11T14:17:48.000Z
I am very very young, i'm still in high school. I am already 203 lbs. which is crazy. I am very active, and I don't understand how I'm so heavy. I don't look that big, but how can I lose weight, and lose it fast? please help. I want to be in shape before school
Mimi
2014-12-01T08:10:40.689Z
Wow this is great! I personally hate doing exercises but I need to lose some weight too. I have been doing jumping rope workouts lately but I am dying to try this walking workout too. I hope I will be able to shed some extra pounds out of me. Beautiful post. Thanks :)
Add allwomenstalk.com as a preferred source on Google to see more of our trusted coverage when you search.
Don't Miss the Latest Version
Get the latest stories, save favorites, and share with friends — all in one place.
/filters:quality(70)/content/www/2009/04/thumbsup2_200x199.jpg)
• 
Feedback Junction
Where Thoughts and Opinions Converge
2008-05-20T07:03:12.000Z
2009-07-20T17:51:31.000Z
2008-05-16T13:19:47.000Z
2010-04-14T03:01:02.000Z
2008-10-13T20:34:56.000Z
2010-01-10T20:18:29.000Z
2008-10-13T22:49:36.000Z
2008-10-13T23:09:38.000Z
2009-06-11T14:17:48.000Z
2014-12-01T08:10:40.689Z