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WALKING
If running isn't your thing then the Walking programs are ideal for burning calories at a steady pace. These programs
use a combination of various speeds and incline to raise your heart-rate and promote weight loss in a gentle way that's
easy on the joints and muscles.
At JLL, we've provided you with 2 different walking workouts. In these 2 programs, we've covered every aspect of
walking which includes walking at various paces, fast and slow, and also walking at varying inclines to keep your body
guessing which optimises weight loss and muscle building.
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15
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10
9
8
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6
5
4
3
2
1
0
200
400
600
800
1000
1200
1400
19. JUST WALK
REC. MAX. SPEED
CATEGORY: Beginner
WORKOUT DESCRIPTION
If you are a walking enthusiast, then this program is for you. Walk between different
paces as you stretch out those legs and burn calories in a way that's easy on the joints.
The Just Walk program can also be used to warm up.
DETAILED TABLE
SECTION
SPEED
3 km/h
1600
1800 2000
* Based on the average male and female weight in the UK.
TYPE: Speed Only
1
2
3
4
5 km/h
5 km/h
3 km/h
DURATION: 31min 08sec
CALORIES*:
5
6
7
8
3 km/h
5 km/h
5 km/h
5 km/h
WALKING
129
109
9
10
5 km/h
4 km/h
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