Get Active » Walk
12 Week Beginner Schedule
12 WEEK BEGINNER SCHEDULE
Having a hard time getting started ... here is an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks.
Notice: We have outlined the standard 10,000 step program. This is a good program to help get people motivated, or to get sedentary people moving. It is however our recommendation that most individuals fit 30 to 60 minutes of dedicated walking (or other exercise) into their routine at least 3 to 4 days a week. You can start with as little as ten minutes per day and gradually increase your walking routine.
|
WEEK |
SUN |
MON |
TUE |
WED |
THU |
FRI |
SAT |
|
1 |
15 min |
15 min |
20 min |
15 min |
20 min |
15 min |
20 min |
|
2 |
15 min |
20 min |
20 min |
15 min |
20 min |
15 min |
25 min |
|
3 |
15 min |
25 min |
20 min |
15 min |
25 min |
20 min |
25 min |
|
4 |
20 min |
30 min |
20 min |
20 min |
25 min |
20 min |
30 min |
|
5 |
20 min |
30 min |
30 min |
20 min |
30 min |
20 min |
35 min |
|
6 |
25 min |
30 min |
30 min |
25 min |
30 min |
25 min |
40 min |
|
7 |
25 min |
30 min |
40 min |
30 min |
30 min |
30 min |
40 min |
|
8 |
25 min |
30 min |
40 min |
30 min |
40 min |
30 min |
50 min |
|
9 |
30 min |
40 min |
40 min |
30 min |
40 min |
40 min |
50 min |
|
10 |
30 min |
40 min |
50 min |
30 min |
50 min |
40 min |
50 min |
|
11 |
40 min |
40 min |
50 min |
40 min |
50 min |
40 min |
50 min |
|
12 |
40 min |
40 min |
60 min |
40 min |
60 min |
40 min |
60 min |
Download PDF of Weekly Walking Chart.
Consistency is key in creating a new habit, so be sure that you get some walking in at least 5 days a week. The starting day for this schedule may be changed to suit your needs. Just try to keep your easy and harder days in the same order. If you are particularly tired one week, don't increase your time... just stick with the last weeks schedule.
It is natural to feel a little tired or have a few muscle aches when beginning a fitness program. Do not let this keep you from walking. On the other hand if you are in pain it may be prudent to take a day of rest. If the pain continues see a physician.
Notice: If you have any health concerns you should get your physician's approval prior to beginning a fitness program.
WHAT'S A HEALTHY WEIGHT FOR ME?
Check out your body mass index. This is a measure of weight based on height and is a great number for you to know so you can better understand your health risks.
http://www.nhlbisupport.com/bmi/
HOW MANY CALORIES DO I BURN?
People often overestimate the calories they burn doing physical activities. For example, walking a mile briskly only burns about 92 calories for the average person. That's equal to about 8 ounces or 2/3 can of a regular soft drink.
Log your daily activities and see how many calories you are, or are not, burning at MyPyramidTracker.gov.