Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 2

Exercise

Diet

Exercise

This week, you'll introduce another interval session and focus on strengthening your abdominal and back muscles.

Your aim this week is to convert another of your 30-minute walks into an interval session, in which you change pace every two minutes. Try not to do your two sessions on consecutive days and keep the three remaining 30-minute sessions at your steady conversation pace.

Your week could look like this:

As your walking speed increases, don't increase the length of your stride.

Instead, step more quickly and focus on the part of the stride where your leg is behind your body, as this is what powers you forward.

Use your arms to help propel you along, but keep your shoulders relaxed.

A good way to gauge the intensity of your walks, and specifically your interval training, is to use what is known as the rate of perceived exertion (RPE).

This is a scale of one to ten, where one represents sitting on the sofa doing nothing and ten is flat-out running.

For the comfortable-paced walking, you're looking for an RPE of around four; for the harder bouts, you should be closer to seven.

This exercise stretches and strengthens the back, improving core stability and toning the buttocks and backs of thighs.

Do it every other day this week.

1. Lie face down on the floor. Engage your core muscles and stretch your arms in front of you, keeping your shoulders away from your ears. Lift your head, right arm and left leg a few inches off the ground, lengthening your body from your toes to your fingertips. Make sure you keep your neck in line with your spine. Hold for three seconds and lower.
2. Do ten repetitions in total, then rest for a minute and repeat with the other arm and leg.