Beginner walking program

Get your body moving one step at a time

June 30, 2023

Week 1

3 days per week

Warm up: 5 minutes

Brisk walk: 5 minutes

Cool down: 5 minutes

Total minutes: 15

Week 2

3 days per week

Warm up: 5 minutes

Brisk walk: 7 minutes

Cool down: 5 minutes

Total minutes: 17

Week 3

3 days per week

Warm up: 5 minutes

Brisk walk: 9 minutes

Cool down: 5 minutes

Total minutes: 19

Week 4

3 days per week

Warm up: 5 minutes

Brisk walk: 11 minutes

Cool down: 5 minutes

Total minutes: 21

Week 5

4 days per week

Warm up: 5 minutes

Brisk walk: 13 minutes

Cool down: 5 minutes

Total minutes: 23

Week 6

4 days per week

Warm up: 5 minutes

Brisk walk: 15 minutes

Cool down: 5 minutes

Total minutes: 25

Week 7

4 days per week

Warm up: 5 minutes

Brisk walk: 18 minutes

Cool down: 5 minutes

Total minutes: 28

Week 8

4 days per week

Warm up: 5 minutes

Brisk walk: 20 minutes

Cool down: 5 minutes

Total minutes: 30

Week 9

5 days per week

Warm up: 5 minutes

Brisk walk: 23 minutes

Cool down: 5 minutes

Total minutes: 33

Week 10

5 days per week

Warm up: 5 minutes

Brisk walk: 26 minutes

Cool down: 5 minutes

Total minutes: 36

Week 11

5 days per week

Warm up: 5 minutes

Brisk walk: 28 minutes

Cool down: 5 minutes

Total minutes: 38

Week 12

5 days per week

Warm up: 5 minutes

Brisk walk: 30 minutes

Cool down: 5 minutes

Total minutes: 40

After week 12, you'll be able to progress to an intermediate walking program. Get out there and put some miles under your shoes

Tips for Success:

Buy workout clothes you feel good about wearing.
When you are short on time or tempted to skip a workout, don’t! At least commit to 15 minutes. Once you begin, you will likely keep going.
If you plan to walk outside, research a few parks and trails nearby as the change of scenery will be nice
Reward yourself every week with some new workout tunes, workout clothes, a manicure, a scented soap, water bottle, etc.

My weight loss journey

AWE co-founder Wendy Abeles shares a few vital lessons that she’s learnt along the way through her personal weight loss…

Winter Workouts

For many, exercising outdoors in the winter can be incredibly enjoyable and beneficial compared to crowded indoor gyms. You just…

The time is NOW

There’s no such thing as the perfect time to start your weight loss journey. There will always be another obstacle,…

Beginner walking program

Get your body moving one step at a time

After week 12, you'll be able to progress to an intermediate walking program. Get out there and put some miles under your shoes

My weight loss journey

Read More

Winter Workouts

Read More

The time is NOW

Read More