21-Day Run/Walk Program for Fat Loss

Burn Baby BURN! That’s what this workout has in store for you, my friend. But fear not -you don’t have to run miles and miles to see results. In the SkinnyMs. world, a little bit goes a long way, and we do our best to make sure that’s true for you too. In this simple beginner running program, you can walk/run your way to surprising fat and weight loss results. Sometimes the route to success is not the hardest, but the smartest.

Follow our simple beginner running program guide below and you’ll be on your way to joining the walk/run fat loss sensation. Why is it sensational? Because it’s doable! That’s right ladies, it’s made for human beings, just like you and us. It’s not made for super athletes and people who run miles every day like it’s a cakewalk. The SkinnyMs. run/walk program method lets you eat the cake (ok, within moderation!) and then walk it off (with just a smidge of a jog in there to brag to your friends about). 😉 SkinnyMs. is our name and fat loss is our game! Come on in, the waistline’s great.

Cardio Walk: Walk at a fast pace while keeping your arms at chest level and swinging them front to back–just as when jogging. This is referred to as cardio walk because of its cardiovascular and fat burning benefits.

Jog: Run at a comfortable pace, whatever that means for you. Your pace will automatically increase as you progress through the program.

Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 5: Rest.

Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.

Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.

Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.

21-Day Run:Walk Program for Fat Loss

Day 10: Rest.

Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.

Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.

Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.

Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.

Day 15: Rest

Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat for 3 miles.

Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.

Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 20: Rest.

Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes

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