Fun With Intervals (advanced)

This program incorporates interval training (bursts of activity followed by recovery periods) which will help you burn more calories. If you find you don’t need the full 2 minutes for recovery, slowly decrease that amount of time. If you find a particular week’s pattern too tiring, repeat it before going on to the next week. If you are walking hills, you should slow your pace and/or intensity to balance out the increased effort. You don’t have to complete the program in 12 weeks.

*Each 10 second/2 min is considered a set.

**After week 12 is completed, continue to increase the “fast as possible” time and/or decrease your recovery time.

Week	Warm Up (min)	“Fast as Possible” Walking (seconds)	Brisk Recovery Walking (min)	# of fast / recovery sets*	Cool Down (min)	Total Exercise Time	Number of days/wk
1	5	10	2	8	5	27:10	3
2	5	10	2	8	5	27:10	3
3	5	15	2	9	5	30:15	3
4	5	15	2	9	5	30:15	3
5	5	20	2	10	5	33:20	3
6	5	20	2	10	5	33:20	3
7	5	20	2	11	5	35:40	3
8	5	25	2	11	5	36:35	3
9	5	25	2	11	5	36:35	3
10	5	25	2	12	5	39:00	3
11	5	30	2	12	5	40:00	3
12	5	30	2	12	5	40:00	3