Monday: Ease into the week with a brisk walk (an effort of 6 on a scale of 1 to 10) for 20 to 30 minutes. You should be slightly above your comfort zone.
Tuesday: Get your heart pumping with an interval workout. Alternate between 30 seconds of fast walking (slightly uncomfortable, 7 or 8 effort) and 30 seconds of moderate walking (4 effort), for 20 to 30 minutes.
Wednesday: Switching things up challenges your muscles—and sparks your interest. Every three minutes, stop to do an interval of one of the following, continuously for 30 seconds: lunges; push-ups; step with high knees; jumping jacks; sit down on a bench and stand back up (or just do squats). Repeat for a total of 20 to 30 minutes.
Thursday: Challenge your arms and shoulders by walking with a resistance band. Every three minutes, as you continue to walk (or step in place), hold the ends of the band straight out in front of you at shoulder height. Stretch the band out as you pull your arms directly out to your sides while keeping them at shoulder height. Do 10 to 15 repetitions, then resume your 20- to 30-minute walk at a 6 to 7 effort pace. (If you don’t have a resistance band, you can mimic the move using light dumbbells or two full water bottles.)
Friday: Combine the week’s workout into one master workout. Do 2 minutes of a brisk walk (6 effort); 2 minutes of intervals; 30 seconds of lunges, high knees, or squats, followed by 2 minutes of walking (4 to 5 effort); and 30 seconds of resistance bands followed by 2 minutes ofwalking (6 to 7 effort). Repeat for a total of 20 to 30 minutes.
Saturday: Go for a mindful walk. If you can, pair up with a friend. Walk at a decent pace (6 effort) and, every few minutes, remind each other about proper posture: Pull your abs in, squeeze your glutes, and push off with the heels.
Sunday: It’s your pick! Go for a leisurely 30-minute stroll to smell the roses, or challenge yourself by walking as fast as you can for 15 minutes.