<http://schema.org/articleBody>
" WEEK 1 TUESDAY Warm up for 5 minutes at EASY level  Increase to HARD for 1 minute, then reduce pace to MODERATE for 1 minute. Repeat 5 times Finish last 15 minutes at MODERATE, gradually slowing to EASY  THURSDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 10 minutes Walk uphill at CHALLENGING for 1 to 2 minutes, then cool down by walking on flat surface for 1 to 2 minutes. Repeat once  Finish workout at MODERATE SATURDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Pick up pace to CHALLENGING for 5 minutes Finish workout at MODERATE SUNDAY Walk as slow or fast as you like for 30 minutes. Don&amp;#039;t forget to warm up and cool down  WEEK 2 TUESDAY Warm up for 5 minutes at EASY level  Increase to HARD for 1 minute, then reduce pace to MODERATE for 1 minute. Repeat 7 times Finish workout at MODERATE, gradually slowing to EASY THURSDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Walk uphill at CHALLENGING for 1 to 2 minutes, then cool down by walking on flat surface for 1 to 2 minutes. Repeat twice.  Finish workout at MODERATE SATURDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Pick up pace to CHALLENGING for 10 minutes Finish workout at MODERATE SUNDAY Walk as slow or fast as you like for 30 minutes. Don&amp;#039;t forget to warm up and cool down WEEK 3 TUESDAY Warm up for 5 minutes at EASY level  Increase to HARD for 2 minutes, then reduce pace to MODERATE for 2 minutes. Repeat 4 times Finish workout at MODERATE, gradually slowing to EASY THURSDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Walk uphill at CHALLENGING for 2 to 3 minutes, then cool down by walking on flat surface for 2 minutes. Repeat once  Finish workout at MODERATE SATURDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Pick up pace to CHALLENGING for 15 minutes Finish workout at MODERATE  SUNDAY Walk as slow or fast as you like for 30 minutes. Don&amp;#039;t forget to warm up and cool down WEEK 4 TUESDAY Warm up for 5 minutes at EASY level  Increase intensity to HARD for 2 minutes, then reduce pace to MODERATE for 2 minutes. Repeat 5 times Finish last 5 minutes at EASY THURSDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 5 minutes Walk uphill at CHALLENGING for 2 to 3 minutes, then cool down by walking on flat surface for 1 to 2 minutes. Repeat twice Finish workout at MODERATE SATURDAY Warm up for 5 minutes at EASY level  Increase to MODERATE for 2 minutes Pick up pace to CHALLENGING for 20 minutes Finish workout at MODERATE SUNDAY You made it! Walk as slow or fast as you like for 30 minutes Back to our Walk Off the Weight plan "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/fitness/a12446/walking-fitness-plan-may07/>