4 week walking plan you can download and print.Good cardio workout plans you can do at home or at the gym.

Download 4-week walking plan medium poster (17" by 11") 

 

Good Jogging Program

If you are trying to lose weight and increase your endurance, a good jogging program can do the trick. This program lets you gradually increase your distance and intensity as you procede. Here is a sample jogging program you can try.

 

Beginning Jogging Exercise Program

 

 

 

Day Workout Description
Day 1 Interval Jog Alternate 2 minutes of fast walking with 3 minutes of moderate walking for 30 minutes
Day 2 Interval Jog Alternate 2 minutes of fast walking with 3 minutes of moderate walking for 30 minutes
Day 3 Interval Jog Alternate 3 minutes of fast walking with 3 minutes of moderate walking for 40 minutes
Day 4 Rest
Day 5 Interval Jog Alternate 3 minutes of fast walking with 2 minutes of moderate walking for 35 minutes

Day

6

Interval Walk Alternate 4 minutes of fast walking with 2 minutes of moderate walking for 45 minutes
Day 7 Rest

 

 

Week 2: Start jogging for as long as you can and only walk 2 minutes to recover.

Week 3: Start trying to jog the entire 30 minutes straight.

 

 

Walking Exercise Program

You can effectively lose weight by walking. The key is to make sure you increase the intensity as your body adjust to the distance and speed. If you walk the same speed everyday without changing, eventually your results will cease. Here is a sample walking exercise program you can try.

 

Beginning Walking Exercise Program

 

 

Day Workout Description
Day 1 Moderate Walk 30-minute walk at a moderate pace
Day 2 Moderate Walk 30-minute walk at a moderate pace
Day 3 Interval Walk Alternate 2 minutes of fast walking with 3 minutes of moderate walking
Day 4 Rest
Day 5 Moderate Walk 40 minute walk at a moderate pace

Day

6

Interval Walk Alternate 3 minutes of fast walking with 2 minutes of moderate walking
Day 7 Rest

 

Week 2: On days 1, 2, and 5, start alternating fast walking with moderate walking. You should not be moderate walking the entire time.

Week 3: Everyday you should start trying to walk fast for most of the time with short periods of moderate walking.

 

Beginners Running Program

The running workout will help reach a goal of 1/4 mile on a track without stopping. It starts off with most walking will short periods of running. As the program continues, you will evenutally be running most the time until you reach your goal. The goal in this program is to be able to run one mile without stopping.

Week 1

Your first week goal is to run an entire lap without stopping.

 

Workout

   1

Workout

 2

Workout 

3

Workout

  4

Workout

 5

Walk 3 minutes Run 1 minute

Repeat this for 30 minutes

Walk 3 minutes Run 1 minute for 45 minutes

Run 2 minutes walk 2 minutes

for 45 minutes

Run 3 minutes; Walk 1 minute intervals for 30 minutes Run one lap walk one lap for 30 minutes