Basic

Week 1

1. Walk briskly        10 minutes
2. Walk briskly        12 minutes
3. Walk briskly        15 minutes
4. Walk briskly        16 minutes

Week 2

1. Walk briskly        10 minutes
2. Walk briskly        12 minutes
3. Walk briskly        15 minutes

Week 3

1. Walk 5 min./ Jog 1 min./ Walk 5 min.
2. Walk 5 min./ Jog 1 min./ Walk 5 min./Jog 1 min.
3. Walk 5 min./Jog 1 ½ min./Walk 5 min./Jog 1 ½ min./Walk 2 min.
4. Walk 5 min./ Jog 2 min./Walk 5 min./ Jog 2 min./ Walk 2 min.

Week 4

1. Walk briskly        12 minutes
2. Walk briskly        15 minutes
3. Walk briskly        5 min./ Jog 2 min./ Walk 5 min./ Jog 2 min./ Walk 5 min.