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Walking for Weight Loss & Fitness | Beginner Intervals & Core Strength Training Plan

Author

Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Plan Specs

fitness beginner weightloss hr based tss based strength

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

This beginner plan is FUN and it will not only help you shed weight but also walk your ass into shape. Simple enough to follow but challenging enough to make a change. Each week the workouts get a bit more demanding to practice progressive overload while promoting calorie expenditure. This helps to avoid plateaus in both weight loss and fitness.

There are three walking interval workouts, three lower intensity walking workouts, and one rest day each week. Also included is a 30-minute beginner core workout video that I created to help build up core strength using bodyweight exercises. No equipment is required.

I am also a certified canfitpro Healthy Eating & Weight Loss Coach and so to help with weight loss, I also included a 10 step guide for sustainable weight loss in video format and a handout to download. Use it at your own discretion.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!

If you have questions about this plan, feel free to reach out to me by email.

Happy training,

Coach Tammy

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:41 hrs 1:00 hrs
1:00 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:41 hrs 1:00 hrs
1:00 hrs 0:30 hrs
—— ——

Training Load By Week


Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

0:20:00
13.3TSS
Walk | Steady Pace

Walk for 20 minutes at a moderate pace to kick off the plan.

Sample Day 2

0:18:00
13.2TSS
Walking Intervals | 1:1 x 4

Warm up with an easy walk and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative walk for 5 minutes.

Sample Day 3

0:20:00
13.3TSS
Walk Easy

Walk at a comfortable pace. Relax your shoulders, allow your arms to swing naturally by your side, and practice diaphragmatic breathing (deep belly breathing). Enjoy!

Sample Day 3

0:30:00
19.5TSS
Beginner Core Strength Training

This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

Sample Day 4

0:18:00
13.2TSS
Walking Intervals | 1:1 x 4

Warm up with an easy walk and then step it up. Repeat the intervals for 4 times. Cool down with relaxing meditative walk for 5 minutes.

Sample Day 6

0:30:00
20TSS
Walk | Steady Pace

Walk at a moderate pace.

Sample Day 6

0:30:00
19.5TSS
Beginner Core Strength Training

This beginner core workout will help you develop the core strength you need to support your goals. It includes a warm up and cool down stretch all within 30 minutes. Click the link and follow me along through a guided routine. Be sure to subscribe to my YouTube channel. Enjoy!

https://www.youtube.com/watch?v=nuVFWCPayaA

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