Variety is the Spice of Life!

(intermediate & advanced)

This program adds variety to your workout by changing your exercise duration each session. By mixing longer and shorter sessions, you will be able to progress in your program more quickly. 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 Day Varies

Week	Warm Up (min)	Brisk Walking (*min per day)	Cool Down (min)	Total Exercise Time	Number of days/wk
1	5	25/20/25	5	35/30/35	3
2	5	25/20/30	5	35/30/40	3
3	5	25/20/35	5	35/30/45	3
4	5	25/20/40	5	35/30/50	3
5	5	25/20/45	5	35/30/55	3
6	5	30/25/45	5	40/35/55	3
7	5	35/30/45	5	45/40/55	3
8	5	40/35/45	5	50/45/55	3
9	5	45/40/45	5	55/50/55	3
10	5	45/40/50	5	55/50/60	3
11	5	50/45/55	5	60/55/65	3
12	5	55/50/60	5	65/60/70	3