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Beginner’s Guide: How To Lose Weight With Running

Decided that your goal is to pound the pavement? Catch… you haven’t run since school.

No sweat!

This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you’ll be able to run 30 minutes without stopping – and you’ll be showing off a rock hard body under your running shorts.

Note: Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don’t forget to stretch after each workout.

Workouts: Click the name of the workout to open the page and view each one.

Week One

Monday

One Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.

Tuesday

Tone Zone strength-training programme.
Stretch.

Wednesday

Walk 10 minutes.
Next 8 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

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Thursday

Do the 20 Minutes to a Flat Tummy strength-training programme.
Stretch.

Friday

Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday

Yay! Rest Day

Sunday

Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.

Week Two

Monday

Walk 10 minutes.
Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 5 minutes.
Stretch.

Tuesday

Tone Zone strength-training programme.
Stretch.

Wednesday

Walk 10 minutes.
Next 12 minutes alternate running 1 minute and walking 1 minute.
Walk 3 minutes.
Stretch.

Thursday

Abs workout.
Stretch.

Friday

Walk 10 minutes. Next 12 minutes alternate running 2 minutes and walking 1 minute.
Walk 3 minutes.
Stretch.

Saturday

Rest Day

Sunday

Walk 8 minutes.
Next 15 minutes alternate running 2 minutes and walking 1 minute.
Walk 2 minutes.
Stretch.

Week Three

Monday

Walk 10 minutes.
Next 10 minutes alternate running for 1 minute and walking for 1 minute.
Walk 10 minutes.
Stretch.

Tuesday

Tone Zone strength-training programme.
Stretch.

Also READ   “I Tried HIIT Training For 3 Months — Here’s What I Learned”

Wednesday

Walk 10 minutes.
Next 15 minutes, alternate running for 1 minute and walking for 1 minute.
Walk 5 minutes.
Stretch.

Thursday

Abs workout.
Stretch.

Friday

Walk 10 minutes.
Next 15 minutes alternate running 2 minutes with walking 1 minute.
Walk 5 minutes.
Stretch.

Saturday

Rest Day

Sunday

Walk 5 minutes.
Next 21 minutes, alternate running for 2 minutes and walking for 1 minute.
Walk 4 minutes.
Stretch.

Week Four

Monday

Walk 5 minutes.
Next 20 minutes alternate running for 3 minutes and walking for 1 minute.
Walk 5 minutes.
Stretch.

Tuesday

Lean Machine Strength Training Programme.
Stretch.

Wednesday

Walk 4 minutes.
Next 24 minutes, alternate running for 5 minute and walking for 1 minute.
Walk 2 minutes.
Stretch.

Thursday

Lean Machine Strength Training Programme.
Stretch.

Friday

Walk 4 minutes.
Next 24 minutes alternate running 5 minutes with walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday

Rest Day

Sunday

Walk 5 minutes.
Next 22 minutes, alternate running for 8 minutes and walking for 3 minutes.
Walk 3 minutes.
Stretch.

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Week Five

Monday

Walk 5 minutes.
Run 10 minutes.
Walk 5 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Tuesday

No Gear Here strength-training programme.
Stretch.

Wednesday

Walk 5 minutes.
Run 12 minutes.
Walk 3 minutes.
Run 5 minutes.
Walk 5 minutes.
Stretch.

Thursday

Lean Machine workout
Stretch.

Friday

Walk 10 minutes.
Run 15 minutes.
Walk 5 minutes.
Stretch

Saturday

Rest Day

Sunday

Walk 6 minutes.
Run 18 minutes.
Walk 6 minutes.
Stretch.

Week Six

Monday

Walk 5 minutes.
Run 20 minutes.
Walk 5 minutes.
Stretch.

Tuesday

No Gear workout.
Stretch.

Wednesday

Walk 5 minutes.
Run 22 minutes.
Walk 3 minutes.
Stretch.

Thursday

Lean Machine workout
Stretch.

Friday

Walk 3 minutes.
Run 25 minutes.
Walk 2 minutes.
Stretch

Saturday

Rest Day

Sunday

Run 30 minutes.
Stretch.

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