Week

Workout 1

Workout 2

Workout 3

1

Start with a Brisk 5-minute warm up walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 min.

Start with a Brisk 5-minute warm up walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 min.

Start with a Brisk 5-minute warm up walk. Then alternate 60 sec of jogging and 90 sec of walking for a total of 20 min.

2

Start with a Brisk 5-minute warm up walk. Then alternate 90 sec of jogging and two min of walking for a total of 20 min.

Start with a Brisk 5-minute warm up walk. Then alternate 90 sec of jogging and two min of walking for a total of 20 min.

Start with a Brisk 5-minute warm up walk. Then alternate 90 sec of jogging and two min of walking for a total of 20 min.

3

Start with a Brisk 5-minute warm up walk, then do two repetitions of the following:

• Jog  90  sec
• Walk 90 sec
• Jog 3 min
• Walk 3 min

Start with a Brisk 5-minute warm up walk, then do two repetitions of the following:

• Jog  90  sec
• Walk 90 sec
• Jog 3 min
• Walk 3 min

Start with a Brisk 5-minute warm up walk, then do two repetitions of the following:

• Jog  90  sec
• Walk 90 sec
• Jog 3 min
• Walk 3 min

4

Start with a Brisk 5-minute warm up walk, then:

• Jog 3 min
• Walk 90 sec
• Jog  5 min
• Walk 2 min
• Jog 3 min
• Walk 90 sec
• Jog  5 min

Start with a Brisk 5-minute warm up walk, then:

• Jog 3 min
• Walk 90 sec
• Jog  5 min
• Walk 2 min
• Jog 3 min
• Walk 90 sec
• Jog  5 min

Start with a Brisk 5-minute warm up walk, then:

• Jog 3 min
• Walk 90 sec
• Jog  5 min
• Walk  2 min
• Jog 3 min
• Walk 90 sec
• Jog  5 min

5

Start with a Brisk 5-minute warm up walk, then:

• Jog  5 min
• Walk 3 min
• Jog 5 min
• Walk 3 min
• Jog  5 min

Start with a Brisk 5-minute warm up walk, then:

• Jog  8 min
• Walk 5 min
• Jog  8 min

Start with a Brisk 5-minute warm up walk, then jog for 20 min with no walking.

6

Start with a Brisk 5-minute warm up walk, then:

• Jog  5 min
• Walk 3 min
• Jog 8 min
• Walk 3 min
• Jog  5 min

Start with a Brisk 5-minute warm up walk, then:

• Jog 10 min
• Walk 3 min
• Jog 10 min

Start with a Brisk 5-minute warm up walk, then Jog 25 min with no walking.

7

Start with a Brisk 5-minute warm up walk, then jog 25 min

Start with a Brisk 5-minute warm up walk, then jog 25 min

Start with a Brisk 5-minute warm up walk, then jog 25 min

8

Start with a Brisk 5-minute warm up walk, then jog 28 min

Start with a Brisk 5-minute warm up walk, then jog 28 min

Start with a Brisk 5-minute warm up walk, then jog 28 min

9

Start with a Brisk 5-minute warm up walk, then jog  30 min

Start with a Brisk 5-minute warm up walk, then jog  30 min

Start with a Brisk 5-minute warm up walk, then jog for 30 min