Week 1: For the next five weeks, burn fat and get fit simply by walking. You can walk indoors on a treadmill or outside on the sidewalk, a track or a trail. You can also use this plan with cardio machines.

Each routine starts with a warm-up and then is broken into series of slower and faster, or easier and harder, intervals. The harder intervals push you to work at a more vigorous intensity. At the "race pace," speed up your walk. At a "roarin' pace," either speed up or find other ways to increase the intensity: jogging, climbing stairs, doing jumping jacks, jumping rope, or stepping up and down off a step. These intervals should feel hard.

If you are overweight and unfit, you may not be ready to jump or jog, or even speed up too much. If so, don't go faster than a brisk walk if that's a sufficient challenge. Catch your breath during the easy intervals. If any routine feels to difficult, shorten the workout or lower your exercise intensity by slowing down.

Download the Just Starting routine (pdf).
Download the Regular Walker routine (pdf).