Health & Wellness Walking Your Way to Fitness Program

Walk Your Way to Fitness – Advanced Level

July 30, 2015
Walking Your Way to Fitness - Advanced level

Walking Your Way to Fitness - Advanced level


In my previous articles Walk Your Way To Fitness Beginner Level & Walk Your Way to Fitness Intermediate Level, I wrote about how to start a walking program and then moving to the Intermediate level.  This post assumes that you have conquered the Intermediate level and are looking for more – perhaps even a little jogging.

In the Advanced level you continue with inclines, steps and weights plus walking for longer at least 50 minutes.  You should still be aiming for 5 days per week however with some variations.


1.  Brisk 50 Minute Walk

3 days per week complete a brisk 50 minute walk on fairly flat and level terrain.  Once you are comfortable with the distance and time try a variation and include some light jogging around 100 metres.

After warming up and walking for say 15 minutes, add a 100 metre jog, then back to walking for 10 minutes, then 100 metre jog, then walk for 10 minutes then 100 metre jog.

As you improve shorten the walk and introduce a few more 100 metre jogs.

If you don’t want to jog – NO PROBLEM.  Just keep walking briskly.

2.  Increase the Incline

1 Day per week find an incline which is a little steeper than you have been using and provides some extra effort to walk up.

3.  Introduce Steps

1 Day per week include some steps instead of the incline.  As your fitness level improves try walking up and down and see if you can do this for 5 minutes.

4.  Carry Some Light Weights

1 Day per Week – Invest in some light free weights 2kg to start and carry them during one of your flat walks.

5.  Don’t forget to Stretch

Take 5 – 10 minutes to do some gentle stretching to avoid injury.

6. Set a Goal

Now that you are walking regularly and increasing your fitness level, why not aim for a 10km Fun Walk.  Having a goal to work towards provides motivation.  If you have a walking buddy why not enter together.

After you have completed your 10km goal you should be feeling fit and fabulous and certainly Sizzling!


Let’s Keep Sizzling!





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  • Reply Michelle July 30, 2015 at 22:23

    Walking … my favorite exercise. I just wish I could find a walking buddy that can keep up with my pace. It certainly makes the time go faster and more fun.

    • Reply sue July 31, 2015 at 15:10

      Hi Michelle, I actually prefer running and I run with my ‘Saturday Sisters’. I enjoy walking with my husband. It certainly makes it easier to have a buddy when you are in the “I don’t feel like this today” mood. Have a great weekend!

  • Reply Terri Webster Schrandt August 7, 2015 at 12:46

    Great post, Sue! You will have to save this one for the The Leisure Link link up in September. I live in a flat area, no hills nearby whatsoever. When I walk on treadmill at the gym, I put it onto the highest incline. Much more effective for me that way!

    • Reply sue August 8, 2015 at 10:01

      Hi Terri thanks for the comment and I would love to link up at The Leisure Link in September. Yes the treadmill is a great alternative if you need some incline so good for you!

  • Reply Kristy as Giftie Etcetera August 11, 2015 at 11:19

    I am trying and I am very dedicated, but Louisiana has been hit with extreme heat lately. Walking inside on a treadmill is just not the same. (I’m doing it, mind you. Just grumbling about it. 🙂 )

    • Reply sue August 12, 2015 at 12:02

      Yes hot or cold weather can certainly sabotage our program. I agree the treadmill isn’t the same but at least we do it. Well done and keep going!!! 🙂

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