Home Fitness And Exercises Your 30 Min Fat Burning Walking Plan

Your 30 Min Fat Burning Walking Plan

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Your trainer Scott Laidler

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Whether you want to get fitter, burn fat or sculpt your lower half, we have it all with our 30-minute workouts. Routines include a mixture of steps and exercises that will help boost your stair-climbing and uphill-walking prowess. If you don’t have access to a gym, just double up your outdoors workouts.

SCOTT’S TOP TIPS

» Stay hydrated throughout your workouts
» Wear appropriate footwear (see right)
» Warm up thoroughly before training with dynamic (moving) stretches – hamstrings and calves can be especially vulnerable on an incline
» Allow muscles to recover before training again

Fat Burning Walking Plan – WEEK 1

WORKOUT 1

INDOOR: TREADMILL

» Walk 5 mins at 2% incline, 4mph, jump off treadmill and perform 25 lunges
» Walk 5 mins at 3% incline, 4mph, jump off treadmill and perform 25 reverse lunges
» Walk 5 mins at 4% incline, 4mph, jump off treadmill and complete 12 jumping lunges
» Walk final 5 mins at 5% incline, 4mph

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WORKOUT 2

OUTDOOR: STAIRS

» Walk 6 flights of stairs (around 60 steps)
» Walk down, then jump on and off last stair for 1 min
» Walk 4 flights of the stairs missing out one stair on each step, then walk down
» Form a plank with hands placed on bottom step and perform mountain climbers for 45 secs
» Walk up three flights, alternating between hopping up for 3 steps (hold on to rail) and walking up 3 steps

Fat Burning Walking Plan – WEEK 2

WORKOUT 1

OUTDOOR: HILLS

» Select a medium-large incline
» Walk up and jog back down hill for 8 mins, at bottom of hill hold plank for 1 min
» Lunge up your hill and walk back down for 8 mins, at the bottom of hill shadow box (punch out alternate arms across your body) for 2 mins
» Alternate 8 lunge steps up the hill with 6 side steps on each side and repeat back down
» Walk fast up hill and walk down slowly to finish

WORKOUT 2

INDOOR: STAIR MASTER

» Warm up at intensity level 3 for 5 mins
» Step for 5 mins at level 5, leave stair master and perform weight calf raises (hold a 2-5kg dumbbell in each hand, stand feet hip-width apart and rise up on to balls of feet and back down) for 1 min.
» Step for 5 mins at level 6, leave stair master and perform 20 squats
» Step for 5 mins at level 7, leave stair master and do mountain climbers for 30 secs
» Step for 5 mins at level 8

Fat Burning Walking Plan – WEEK 3

WORKOUT 1

OUTDOOR: STAIRS

» Walk 10 flights of stairs (around 100 steps) and walk back down
» Jump on and off bottom stair for 1 min
» Walk 6 flights of stairs missing out 1 stair on each step and walk back down
» With hands resting on bottom step perform mountain climbers for 45 secs
» Alternate hopping for 3 stairs with walking up 3 stairs for rest of session, then walk back down

WORKOUT 2

INDOOR: TREADMILL

» Walk 5 mins at 4% incline, 5mph
» Jump off treadmill and perform 25 squats
» Walk 5 mins at 5%, 5.5mph
» Jump off treadmill and complete 8 burpees
» Lunge continuously for 3 mins on treadmill at an incline of 5% and at a comfortable pace
» Jump off treadmill and hold a squat with arms above head in Y position for 90 secs
» Walk 5 mins raising incline by 0.5 every 30 secs

Fat Burning Walking Plan – WEEK 4

WORKOUT 1

INDOOR: STAIR MASTER

» Warm up at intensity level 3 for 5 mins
» Step for 5 mins at level 6
» Climb hard for 5 mins at highest level you can do
» Leave stair master and perform 30 star jumps
» On stair master turn 45˚ to your right and climb at level 5 for 3 mins
» Turn to your left and climb at level 5 for 3 mins.
» Leave stair master and perform plank jumping jacks for 90 secs
» On stair master pick the highest level for you, then skip a step as you climb for the rest of the session

WORKOUT 2

OUTDOOR: HILLS

» Walk fast up hill and lunge back down x 4
» At bottom of hill perform 40 star jumps
» Travel up the hill doing turning squats Walk back down
» At the bottom of hill, shadow box for
2 mins with a squat every 4 punches
» Repeat turning squats x 2
» Forward lunge up hill with 4 jumping lunges every 6 steps. Walk back down and repeat x 4
» Finish walking with high knees up hill, walk back down and repeat x 2

PUT YOUR FITNESS TO THE TEST…

…with these stair-climbing and hillwalking
challenges

» Help boost the number of steps you take per day by challenging your friends to virtually climb well-known mountains and buildings – after 8810 steps you’ll have climbed Ben Nevis! Visit bhf.org.uk for more information.

» Sign up to Vertical Rush on 8 March in support of Shelter. You’ll be racing up the 932 steps of London’s Tower 42 and you can reward yourself with stunning views of the city.

OUR FIVE TOP WALKING SHOES

The North Face Verto Approach

The North Face Verto Approach II, £95, thenorthface.co.uk Lightweight and comfortable.

Adidas AX2

Adidas AX2, £60, adidas.co.uk Built for trail walking with a cushioned midsole and a grippy outsole.

Saucony Nomad TR

Saucony Nomad TR, £90, saucony. co.uk Engineered to adapt to various terrains, giving excellent traction.

Reebok Franconia Ridge II GTX

Reebok Franconia Ridge II GTX, £65, reebok.co.uk Waterproof, breathable and comfortable

New Balance 959v2

New Balance 959v2, £60, newbalance.co.uk For ultimate support on all terrains try these for size.

The 12 Hour Fat Burning

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