Week

Day 1

Day 2

Day 3

1

10 min walk;

5 x 1 min fast walk or jog

with 2 min walk between;

10 min walk

Same as Day 1

10 min walk;

6 x 1 min fast walk or jog

with 2 min walk between;

10 min walk

2

10 min walk;

6 x 2 min fast walk or jog

with 2 min walk between

Same as Day 1

10 min walk;

5 x 2 min fast walk or jog

with 2 min walk between

3

5-10 min walk;

6 x 2 min fast walk or jog

with 1 min walk between;

5-10 min walk

5-10 min walk;

4 x 3 min fast walk or jog

with 1-2 min walk between;

5-10 min walk

Same as Day 1

4

5 min walk;

5 x 3 min fast walk or jog

with 1 min walk between;

5 min walk

Same as Day 1

5 min walk;

6 x 3 min fast walk or jog

with 1 min walk between;

5 min walk

5

5 min walk;

5 x 4 min fast walk or jog with 1 min walk between;

5 min walk

5 min walk;

3 x 6 min fast walk or jog

with 1 min walk between;

5 min walk

5 min walk;

5 x 5 min fast walk or jog

with 1 min walk between;

5 min walk

6

5 min walk;

3 x 7 min fast walk or jog with 1 min walk between;

5 min walk

Same as Day 1

5 min walk;

3 x 8 min fast walk or jog

or 25 min nonstop;

5 min walk

7

3 min walk;

3 x 10 min fast walk or jog

with 1 min rest between;

3 min walk

Same as Day 1

3 min walk;

2 x 15 min fast walk or jog

or 25 min nonstop;

3 min walk

8

3 min walk;

30 min jog or fast walk;

3 min walk

Same as Day 1

3 min walk;

35 min jog or fast walk;

3 min walk

9

Start slowly and jog for

35-40 minutes

Same as Day 1

Start slowly and jog for

40 minutes