My Walking Challenge

Did you know that our normal walking speed is 4 km/h? That works out at nearly 100 steps a minute. Start with 18 minutes of walking at your normal pace and then increase the speed for the last 2 minutes. Extending your stride will help you speed up and tone your buttocks!

Start the session by walking at your normal speed; find a comfortable rhythm then gradually pick up the pace. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Well done ! You've just completed your first session. Before you learn about active walking, are you familiar with its benefits? Find out more by reading the advice below!

Adopt an active approach Warm up for 2 minutes, walking at your normal speed, and then do 23 minutes of active walking. Remember to roll through your feet properly; this movement will help build up muscles in your legs and buttocks and give you an energy boost during the day!

Start the session by walking at your normal speed; find a comfortable rhythm then gradually pick up the pace. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Tomorrow is a rest day. I'll see you again in 2 days for another session where you'll find out about active walking!

Walking also means using your arms After 2 minutes of walking at your normal pace, start swinging your arms back and forth and do 23 minutes of active walking. Swinging your arms helps you to walk more quickly and tones your upper body.

Start the session by walking at your normal speed; find a comfortable rhythm then gradually pick up the pace. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Congratulations! You've just learned the essentials of active walking, applying the correct arm and foot movement. You can review these two main ideas in the 2 articles below, should you wish!

Walking uses your entire body! Consolidate what you've learned this week with 30 minutes of active walking. Make sure you roll through your feet properly and use the natural swinging motion of your arms to strengthen your body, from head to toe.

Start the session by walking at your normal speed; find a comfortable rhythm then gradually pick up the pace. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Well done for completing this first week and thank you for keeping me company. So you've learned about active walking. Did you like it? Are you familiar with all the benefits of this sport? Please find out about them below!

Alternating active walking with fast walking will help improve your stamina. After a 2 minute warm up, you'll embark upon 30 minutes of active walking followed by 1 minute of fast walking before a 2 minute cool down. If you're out of breath, slow down!

Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Did you enjoy that burst of speed? Introducing bursts of acceleration is the best way of developing your heart function and lung capacity, and therefore your stamina. Are you familiar with the benefits associated with improved stamina?

Improve your stamina with split sessions. After a 2 minute warm up, walking at normal speed, you'll embark upon 9 minutes of active walking followed by 1 minute, walking as fast as possible. Repeat this exercise 4 times and then finish with 3 minutes of walking at your normal pace.

Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Congratulations on your first split session, alternating active and fast walking.

On the spot, raise your knees, one after the other, for 2 minutes. Recover for 1 minute Repeat this exercise 4 times: it tones up your buttock muscles!

Repeat this exercise 4 times: it tones up your buttock muscles!

Well done on this home workout!

Today, get away from it all with 45 minutes of active walking. During this session, you'll do 45 minutes of active walking, without getting out of breath. You're going to take around 120 steps a minute. If it's too fast then adapt your speed so that you feel more comfortable; really enjoy this opportunity to get away from it all!

Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Rest before embarking upon the next week of this program, specially designed to help you get fit. Take a step back from your 2 weeks of active walking; is it doing you any good? What have been the benefits?

After a 2 minute warm up, you'll embark upon 45 minutes of active walking and end the session with a 3 minute cool down, walking at your normal speed. Did you know that you need to do more than 30 minutes of active walking before you start to lose weight?

At the start of the session, warm up by walking for 2 minutes at your own pace. Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Did you know that you need to do more than 30 minutes of active walking before you start to lose weight? After this length of time, your body will start drawing on its fat reserves. Find out more in the advice set out below.

On the spot, raise your knees, one after the other, for 2 minutes. Recover for 1 minute Repeat this exercise 4 times: it tones up your buttock muscles!

Repeat this exercise 4 times: it tones up your buttock muscles!

Well done on this home workout!

After a warm up session of 2 minutes, walking at your normal pace, repeat the following exercise 5 times: 7 minutes of active walking + 1 minute of fast walking + 2 minutes of striding. End with 3 minutes cool down, walking at your own pace.

At the start of the session, warm up by walking for 2 minutes at your own pace. Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Well done, you've reached the end! Today's session was longer than usual. Have you walked to music? As I said at the start of the session, it's a key motivating factor which is something you'd be foolish to ignore; find out more about motivation by reading the advice below!

Achieving your objectives is the best way to stay motivated. After a 2 minute warm up, walking at a normal speed, you'll embark upon 55 minutes of active walking and maintain this pace until you cool down. I believe in you!

At the start of the session, warm up by walking for 2 minutes at your own pace. Hydrate yourself every 20 minutes by taking a few mouthfuls of water and end your session by walking for two minutes at your own pace, to cool down. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Congratulations on completing your first hour of non-stop walking! I'm impressed! Have you thought about sharing this experience with your friends? Perhaps you could invite them to join you.

If you can, incorporate 2 reps of walking up/down stairs into this session, to work your thighs and buttocks. End the session with 2 minutes of fast walking and three minutes of striding.

Remember to hydrate yourself properly by taking a few mouthfuls of water every 20 minutes. And why not try an energy drink? If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

Did you know that during a 1 hour active walking session, you work every muscle in your body?

It's nearly D Day! Congratulations on the distance you've covered with us and on staying motivated. To prepare properly for the last session of the program, you're going to do 60 minutes of unstructured walking, at your preferred pace. You can include the exercises outlined above, if you wish, but the session's main goal is to enjoy yourself. It's important, don't you think?

This session is completely unstructured: it's up to you to adapt it to suit you. Remember to hydrate yourself by taking a few mouthfuls of water every 20 minutes. If you're out of breath, slow down! During your session, you should always be capable of holding a conversation.

You're almost there, well done: you're doing great! I hope you feel good after this unstructured session and that you've enjoyed the chance to recharge your batteries outdoors. Are you familiar with all the benefits of exercising outdoors? You can read all about them in the article below.

On the spot, raise your knees, one after the other, for 2 minutes. Recover for 1 minute Repeat this exercise 4 times: it tones up your buttock muscles!

Repeat this exercise 4 times: it tones up your buttock muscles!

Well done on this home workout!

Are you ready? Warm up with 5 minutes of walking at your normal speed, then up your pace until you reach an active walking pace. To realise the program's objective, you need to walk at a speed of almost 6km/h: 10,000 steps in one active walking session to get back into shape! You're the best!

During this last session in the My Walking Challenge program, you take longer to warm up so that your body is in the best possible condition. It's important in order to achieve your objective!

Congratulations on this last session!