| MINUTES | PACE | INTENSITY |
| 0-2 | Slow walk/warm up | 4 |
| 2-4 | Moderate | 5 |
| 4-6 | Pick up pace | 6 |
| 6-8 | Side shuffle squats | 6 |
| 8-10 | Power walk | 7 |
| 10-13 | Fast power walk | 8 |
| 13-15 | Jog | 9 |
| 15-18 | Fast power walk | 8 |
| 18-20 | Jog | 9 |
| 20-23 | Fast power walk | 8 |
| 23-25 | Power walk | 7 |
| 25-27 | Slow down slightly | 6 |
| 27-31 | Power walk | 7 |
| 31-35 | Fast power walk | 8 |
| 35-37 | Jog | 9 |
| 37-39 | Walking lunges | 6 |
| 39-43 | Fast power walk | 8 |
| 43-45 | Jog | 9 |
| 45-49 | Fast power walk | 8 |
| 49-51 | Jog | 9 |
| 51-53 | Power walk | 7 |
| 53-55 | Slow down slightly | 6 |
| 55-57 | Step ups | 6 |
| 57-59 | Moderate | 5 |
| 59-60 | Slow walk/cool down | 4 |
* Learn how to do the moves mentioned in this walking plan.
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