This is for a treadmill and based on a 135lb woman you'll burn 500 calories in 60 minutes.
TIME INCLINE(%) SPEED
0-5:00 /1 /3.5
5:00-7:00 /3 /4.0
7:00-9:00 /5 /4.0
9:00-11:00 /7 /4.0
11:00-14:00 /9 /4.0
14:00-17:00 /11 /3.8
17:00-20:00 /9 /4.0
20:00-50:00 /Repeat min.5-20 twice
50:00-56:00 /12 /3.5
56:00-60:00 /0 /3.2
Outside Walking: 6 Week Get Lean Plan
Zone 1: 65-70% of Max HR (Heart Rate)Zone 2: 70-80% of Max HR
Zone 3: 80-85% of Max HR
*You will start off in zone 1, where your body is used to burning fat for energy and gradually move into higher intensities (zones 2 and 3) The slow progression allows your body to adapt to using fat for fuel at greater levels of effort so you can exercise longer and get leaner faster*
*Start every workout with a 5 minute warm up, cool down at your own pace for as long as you want, and at the end stretch for a few minutes*
Week 1 (Zones 1-2)
Mon- Walk 30 minutes in high end of zone 1/low end of zone 2.
Tues- Walk 30 minutes outside on flat terrain; stay in high end of zone 1/low end of zone 2 STRENGTH
Wed- Repeat Monday but increase time to 32 minutes.
Thurs- Repeat Tuesday but increase time to 33 minutes. STRENGTH
Fri- REST
Sat- Hike for 35 minutes
Sun- REST
Week 2 (Zone 2)
Mon - Walk 20 minutes in zone 2
Tues- Walk 20 minutes in zone 2. Find a hilly course in your neighbourhood. Walk quickly downhill to keep HR elevated. STRENGTH
Wed- Repeat Monday increase time to 22 minutes.
Thurs- Repeat Tuesday increse time to 25 minutes STRENGTH
Fri- REST
Sat- Repeat Tuesdays workout
Sun- REST
Week 3 (Zone 2)
Mon- Walk in zone 2 for 25 minutes
Tues- Walk in zone 2 for 27 minutes. STRENGTH
Wed- Repeat Tuesday
Thurs- Walk in zone 2 for 27-30 minutes. STRENGTH
Fri- REST
Sat- Hike in zone 2 for 30 minutes
Sun- REST
Week 4 (Zone 2)
Mon- Walk in zone 2 27 minutes
Tues- Walk in zone 2 for 28 minutes STRENGTH
Wed- Repeat Tuesday
Thurs- Walk in zone 2 for 30 minutes. STRENGTH
Fri- REST
Sat- Hike in zone 2 for 30 minutes
Sun- REST
Week 5 (Zone 3 and Intervals)
Mon- Walking intervals: zone 1: 5 minutes zone 2: 3 minutes zone 3: as long as possible zone 2: 3 minutes zone 3: as long as possible (Repeat 3 times)
Tues- Walk/jog for 45 minutes, spend at least 10 minutes in zone 3. STRENGTH
Wed- Repeat Monday
Thurs- Repeat Tuesday. STRENGTH
Fri- REST
Sat- Hike for 60 minutes. Every 5 minutes increase intensity up to zone 3 for 3 minutes.
Sun- REST
Week 6 (Intergrated week)
Mon- Do your favourite workout from week 2.
Tues- Favourite workout from week 5. STRENGTH
Wed- Favourite workout from week 1
Thurs- Favourite workout from week 4. STRENGTH
Fri- REST
Sat- Favourite workout from week 3
Sun- REST