Week 4 - lose weight and keep it off forever
Join our 28-day walking plan to lose weight and transform your shape
Click here to find out more about the walking plan - read before you start
You'll be feeling fitter than you could have imagined three weeks ago.
Your goal: to walk for 30min on at least six days, increasing your time to 45min on at least four of the days and adding inclines to your walks
Day 22 If you've focused on road walking so far, add more leafy green spaces to your routes. Research shows that exercising in natural surroundings reduces blood pressure and cuts stress and tension more
than exercising in an urban setting.
Day 23 Head for the hills - or at least include some gentle ones in your walk. Walking on an incline forces your muscles and cardiovascular system to work harder and burns one-third more calories than walking on the flat. And it works just as well on the way down, as downhill walking helps tone your bottom and thighs, too.
Day 24 Add intervals to your walk again today. Speed up for three minutes, then drop back to your normal pace for five minutes, three times during your walk.
Day 25 Take a break from walking and do another activity, such as swimming, dancing or yoga.
Day 26 Admire your newly toned body. US researchers found that women who walked the furthest each week had the narrowest hip and
waist measurements.
Day 27 Do interval walking today. Speed up for three minutes, then drop to your normal pace for five minutes, three times during your walk.
Day 28 Organise a big walk for family and friends.
Click here to find out more about the walking plan - read before you start
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