| If you have been exercising at least 4 times per | | | | 30 seconds. Remember to always start with 5-10 |
| week for at 30-40 minutes at a fairly high | | | | minutes of easy paced cycling first though. |
| intensity, you are probably classified as an | | | | Your other 3 workouts are going to step up now |
| intermediate trainee. If you have been walking | | | | also. For the first couple of weeks, continue with |
| only, you should start with the beginner workouts | | | | the same activity as before, but add 15 seconds |
| in the previous article. | | | | to the work interval and walk between each for |
| To lose weight through exercise, you need to be | | | | only 15 seconds now. You should find this quite |
| training at least 6 days per week. So first build | | | | challenging. Remember to alternate between, |
| you training frequency to this level over the next | | | | jump rope, jumping jacks, step ups and running to |
| few weeks. Do the 30 minute workouts from the | | | | keep challenging different muscles. |
| beginner article 3 times per week and walk for | | | | After a couple of weeks, we can add some more |
| 30-40 minutes another 3 days per week at a fast | | | | challenging activities. Try burpees or squat thrusts |
| enough pace to get you breathing heavily. If you | | | | instead of star jumps. Or add some weights to |
| are up to it, you could include some running during | | | | your step ups and raise the level of the step. |
| these walks. | | | | Mountain climbers are also a great activity to get |
| To recap, the beginner workouts consisted of a | | | | the heart racing and raise a sweat. Try to think in |
| walking warm up and cool down with the main | | | | terms of making the workout harder, not easier. |
| part made up of 30 second hard intervals of | | | | When you feel ready, go to 1 minute of exercise |
| jump rope, step ups, star jumps or running | | | | with no rests, instead just swapping the activity. |
| alternating with 30 seconds of walking. | | | | It may take a month or so to get to this stage, |
| First of all, you can change your walking workouts | | | | but the following example will raise your |
| to include some running if you have not already | | | | metabolism for some time after the workout: |
| done so. Build up so that you are running or | | | | 1 minutes jump rope fast |
| jogging for at least 1 minute at a time with 30 | | | | 1 minute step ups with hand weights |
| second walking breaks between. Do this for the | | | | 1 minute burpees |
| whole 30-40 minutes 3 times per week. You could | | | | 1 minute star jumps |
| also try cycling instead if you find the running too | | | | 1 minute mountain climbers |
| hard on your knees or ankles. Use the same | | | | REPEAT FOR 15-20 MINUTES |
| method and pedal hard for 1 minute and easily for | | | | Always remember to warm up and cool down. |