PART 1: WALK & BURN

These walking drills keep your heart rate elevated to blast maximum kilojoules while improving your strength, balance and flexibility

0:00

Warm-up Walk slowly, working up to a brisk pace (you should be somewhat breathless).

5:00

High knees STRETCHES HIPS AND HAMSTRINGS Lift one knee in front of you to about hip height, coming up onto the ball of your opposite foot as you move forwards. Continue, alternating legs.

5:30

Brisk walk About 5 to 6km/h pace, as though hurrying to an appointment.

9:00

Frankenstein walk STRETCHES GLUTES AND HAMSTRINGS Hold arms in front at chest level. Swing your right leg forwards as high as you can, keeping your knee as straight as possible and coming up onto the ball of your opposite foot. Don’t lean forwards or back. Continue, alternating legs.

9:30

Brisk walk

13:00

Walking lunge FIRMS GLUTES, QUADS, HAMSTRINGS AND CALVES Step your right foot forwards and bend both knees 90 degrees, lowering into a lunge (keep front knee over ankle and don’t lean forwards). Stand up, bringing your left leg forwards to meet your right. Repeat, stepping with your left foot. Continue, alternating legs.

13:30

Brisk walk

17:00

Travelling squat FIRMS GLUTES, QUADS, HAMSTRINGS AND OUTER THIGHS Stand with your left shoulder pointing in the direction you’ll be moving. With feet more than shoulder-width apart, bend hips and knees and lower into a squat, pushing your glutes back – keep knees behind toes (A). As you stand up, pivot on your left foot, turning 180 degrees, so you are facing the opposite way (B), and squat. Then pivot on your right foot, turning back to start position. Repeat, alternating sides.

17:30

Brisk walk

21:00

Backpedal FIRMS QUADS, HAMSTRINGS AND CALVES; IMPROVES COORDINATION AND BALANCE Walk backwards, glancing over your shoulder occasionally.

21:30

Brisk Walk

25:00

Skip FIRMS ABS, GLUTES, QUADS, HAMSTRINGS AND CALVES; STRENGTHENS BONES Do it just like you did as a kid, bounding as high and lightly as possible, alternating legs and swinging arms.

25:30

Brisk walk

29:00

Shuffle FIRMS INNER AND OUTER THIGHS; IMPROVES AGILITY Stand with your left shoulder pointing in the direction you’ll be moving, arms bent in front of you, knees slightly bent. Shuffle, stepping with your left foot followed by your right for 15 seconds. Repeat the shuffle, leading with your right foot for 15 seconds.

29:30

Brisk Walk

33:00

Crossover FIRMS INNER AND OUTER THIGHS; IMPROVES AGILITY Cross your right foot in front of your left, then step your left foot out to the left side. Then cross your right foot behind and step your left foot out to the side again. Continue for 15 seconds. Repeat, crossing with your left foot. Move your feet as lightly and as quickly as possible.

33:30

Brisk walk