Walking Warrior Challenge #1

Time:  30 minutes

Do you only have time for 5 – 10 minutes of exercise? It’s okay!

Perform any of the circuits below (hill climb, endurance, or intervals) for the duration that fits your busy schedule.

Just be sure to warm-up and cool-down for at least 2 – 3 minutes to prevent injury.

WARM-UP

1 – 5:  2.0 – 3.0 speed; 0 incline

HILL CLIMB

5 – 5:30:  3.5 speed; 2.0 incline

5:30 – 6:  3.5 speed; 3.0 incline

6 – 6:30:  3.5 speed; 4.0 incline

6:30 – 7:  3.5 speed; 5.0 incline

7 – 7:30:  3.5 speed; 6.0 incline

7:30 – 8:  3.5 speed; 7.0 incline

8 – 8:30:  3.5 speed; 8.0 incline

8:30 – 9:  3.5 speed; 9.0 incline

9 – 10:  3.5 speed; 10.0 incline

ENDURANCE

10 – 12:  3.2 speed; 10.0 incline

INTERVALS

30:30

12:30 – 13:  3.0 speed; 5.0 incline

13 – 13:30:  3.5 speed; 5.0 incline

13:30 – 14:  3.0 speed; 5.0 incline

14 – 14:30:  3.5 speed; 5.0 incline

14:30 – 15:  3.0 speed; 5.0 incline

15 – 15:30:  3.5 speed; 5.0 incline

15:30 – 16:  3.0 speed; 5.0 incline

20:10

16 – 16:20: 4.0- 4.5 speed; 2.5 incline

16:20 – 16:30:  3.5 speed; 2.5 incline

16:30 – 16:50:  4.0-4.5 speed; 2.5 incline

16:50 – 17:  3.5 speed; 2.5 incline

17 – 17:20:  4.0-4.5 speed 2.5 incline

17:20 – 17:30:  3.5 speed; 2.5 incline

17:30 – 17:50:  4.0-4.5 speed; 2.5 incline

17:50 – 18:  3.5 speed; 2.5 incline

18 – 18:20:  4.0-4.5 speed; 2.5 incline

18:20 – 18:30:  3.5 speed; 2.5 incline

ENDURANCE

18:30 – 21:30: 4.0 speed; 10.0 incline

HILL CLIMB

21:30 – 22:  3.5 speed; 11.0 incline

22:30 – 23:  3.5 speed; 12.0 incline

23 – 23:30:  3.5 speed; 13.0 incline

23:30 – 24: 3.5 speed; 14.0 incline

24 – 25:  3.5 speed; 15.0 incline

COOL-DOWN

25  – 30:  2.0 -3.0 speed; 0 incline