Fitness

Run or Walk To Lose Weight

Beginner's Guide: Run To Lose Weight

Haven't run since school? No sweat. This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping – and you'll be showing off a rock hard body under your running shorts.

Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week. And don't forget to stretch after each workout.

Week One

Monday
One Walk 10 minutes. Next 6 minutes alternate running 1 minute and walking 1 minute. Walk 4 minutes. Stretch.

Tuesday
Tone Zone Strength Training Programme.
Stretch.

Wednesday
Walk 10 minutes.
Next 8 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Thursday
Do the 20 minutes to a flat tummy Strength Training Programme.
Stretch.

Friday
Walk 8 minutes. Next 10 minutes alternate running 1 minute and walking 1 minute.
Walk 2 minutes.
Stretch.

Saturday
Rest Day

Sunday
Walk 6 minutes.
Next 12 minutes alternate running 2 minutes and walking 2 minutes.
Walk 2 minutes.
Stretch.

Last updated: Thu, 2010-03-25 15:23

By Germarie on 2010-03-27 17:10

Can't wait to try this workout! I've been wanting to go to the gym for a while now, and this workout is just what I need to get me started. Thanks!

By Thamar Houliston on 2010-03-29 10:27

Great to hear!

By Anonymous (not verified) on 2010-04-07 20:51

Thanks WH for this plan. I always wanted to start running but never knew where to start. Thanks now I have no excuses anymore.

By Heti (not verified) on 2010-04-13 09:13

Thanks for the walking programme. I've completed week 1 and starting with week 2 today. I like that the workout challenges me every day, not allowing me to get comfortable in a routine and not feeling the effects of the workout.

By Leighann (not verified) on 2010-04-14 08:21

How long should I be spending on the tone zone / toning days sessions. It says 20 minutes but I just cant seem to do it that fast! I keep my diet quite healthy but dont think I'll be able to convince my hubby to eat the suppers on the meal plan....any other suggestions for healthy eating for 2?

By Lynzdp on 2010-04-21 10:17

Gonna give it 6 weeks and see how it goes! :)

By Isabella (not verified) on 2010-04-24 16:27

I started running last year then somewher along the line i stopped. I know that great feeling after a good run, cant wait to resume and keep at it..Im satring monday, but today let me take that walk!!!

By NONTANDO (not verified) on 2010-04-30 09:04

i just want stomach exercises only can some on send them to me

By Anonymous (not verified) on 2010-05-03 10:23

Have tried it and it works. So if you need to slim in your own time this is it.

By Anonymous (not verified) on 2010-05-19 13:25

Is there a printer friendly version?

Thanks

By Anonymous (not verified) on 2010-07-27 15:38

Hi, I love the look of this workout. Would like to start it this week, but would also like to try the meal plan, but can't find it here. Where can I find it?
Thanks.

By Corale Marais on 2010-08-31 12:55

I've done the first week of this plan, and I can really feel it!
Absolutely amazing and pretty straight-forward which is nice.

By RooksanaR on 2011-01-20 08:01

This is exactly what I need to get me rejuvenated and full of robust and energy!! Thanks WH. cant wait to start this programme!

By fazlin (not verified) on 2011-07-04 21:05

hi, i just purchased a treadmill and didn't know where to start. This article is just the tool I need to start. thank you

By ew (not verified) on 2011-08-16 21:06

I just wanted to find out, i have a heart rate monitor, my height is 1,58m and weigh 62kg, when am i in my "fat burning zone" according to my heart rate? I really want to start running, but loose the weight first then get fit! thank you WH