Lose Weight - Complete Beginner plan

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Do you want to lose weight by power walking and relying on a simple training plan which anybody can complete? This power walking training plan is designed especially for you! The best endurance activity, power walking is the ideal sport to burn fat for the long-term. This plan enables you to slim down in 4 weeks, with 3 35 to 50 minute sessions per week.

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My training programme

WEEK 1
WEEK 2
WEEK 3
WEEK 4

Before beginning the session, warm up by beginning with low-energy walking and gradually increase the pace to reach a quick, yet comfortable pace. You may incorporate some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 1

Session 2

Session 3

Session 1 : 35 minutes of power walking

You do not need to walk very fast to lose weight, the main thing is to keep up this exercise for over 30 minutes. You must be able to walk 35 minutes at just over 4 km/h to complete this session.

Advice : Before beginning the session, warm up by beginning with low-energy walking and gradually increase the pace to reach a quick, yet comfortable pace. You may incorporate some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 2 : 45 minutes of power walking

At the same speed as the previous session, power walk for 45 minutes. The more you walk, the more calories you burn: the duration of your session is one of the factors which affects weight loss.

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 3 : 40 minutes of power walking

We are going to increase the speed during this 40 minute power walking session! This will work your endurance and enable you to exert yourself a little more!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Before beginning each session, warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 1

Session 2

Session 3

Session 1 : 50 minutes of power walking

To begin this second week, power walk for 50 minutes at a gentle pace of 4.2 km/h. Long periods of walking are essential to burn calories!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 2 : 35 minutes of power walking

This power walking session lasts 35 minutes, but we will walk at a faster pace than usual! Take time to warm up completing some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations, before beginning.

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 3 : 35 minutes of power walking

The same principle applies as the previous session, just that bit faster! Take time to warm up completing some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations, before beginning.

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Before beginning each session, warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 1

Session 2

Session 3

Session 1 : 45 minutes of power walking

You have already reached the third week of the power walking weight loss training plan! Keep up the pace for this 35 minute session!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 2 : 50 minutes of power walking

During this 50 minute session, I ask you to stretch your feet and use your arms to balance in order to maintain your pace and tone the upper body. What is the most important element? Holding out for the duration!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 3 : 35 minutes of power walking

This session only lasts 35 minutes however the pace is faster than usual. Are you ready to exceed 5 km/h? Use the natural balance provided by the arms to walk faster; this also enables you to tone the upper body!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Before beginning each session, warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 1

Session 2

Session 3

Session 1 : 50 minutes of power walking

What could be better, when beginning the final week of your simple weight loss training plan, than to continue at the same pace as the last session, but for a longer duration? Start actively walking for 50 minutes at over 5 km/h to lose weight.

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 2 : 45 minutes of power walking

Now that you are able to walk over 5 km/h, keep up this pace to complete 45 minutes of power walking and complete the current session. It's up to you now!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

Session 3 : 50 minutes of power walking

This is the final session of the simple power walking training program helping you lose a little weight. I am proud of you! Maintaining a speed of over 5 km/h, set out for 50 minutes of power walking and successfully complete your program!

Advice : Warm up and complete some exercises for the joints such as shoulder and ankle rolls, as well as hip rotations.

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