Four Weeks to a Fitter You - Part 4: Add in Interval Training

After 1 or 2 weeks of hitting your daily 10,000 steps, you're now ready to take your workout to the next level!

That means we need to give the body a little shock and spice things up a bit. Here's what I want you to do to increase the fat burning effect of these walks. Every 5 minutes during your 30 or 60 minute walks I want you to throw in a 30-60 second sprint, stair step-ups, or jumping jacks.

This is easier than it sounds. All you have to do is set your stop watch to 5 minutes or just keep and eye on your watch and every time 5 minutes passes I want you to do about one minute of intense interval work.

Here's what it looks like in action for a 30 minute interval walk:

5 minute warm-up walking
30-60 second intense sprint
4 minutes brisk walking
30-60 second intense sprint
4 minutes brisk walking
30-60 second intense sprint
4 minutes brisk walking
30-60 second intense sprint
4 minutes brisk walking
30-60 second intense sprint
4 minutes brisk walking

The first time you try this workout you will be shocked at how fast 30 minutes passes. By the time you let your heart rate come down from the previous sprint you are ready to go again!

Start out slow and see how you feel after completing the first few intense intervals. You will be able to adjust your pace and intensity level to compensate for your current fitness level or energy levels for that day.

Try this one today!

In Part 5 of the program, I will show you why just exercising for a couple hours of week isn't going to get you to your goals. The real secret is in the details…