Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 3

Exercise

Diet

Exercise

This week, you should add 30 minutes to your walking routine and stick with the two interval sessions, with one small change. There's also a new exercise to try.

Your aim this week is to add 30 minutes to one of your three steady-paced walks to make it an hour-long session.

You should also increase the length of the 'fast' sections of your two interval sessions from two minutes to three.

Here's how to do it:

• Warm up with a steady-paced walk for five minutes.
• Walk fast for three minutes and slow for two. Do this cycle four times in total.
• Cool down with a steady-paced walk for five minutes.

This increases the challenge, because you have less time to recover and spend longer working at the higher rate of perceived exertion (RPE).

In your other three walks (two for 30 minutes and one for 60) you should work at an RPE of four.

Your week could look like this:

Your longer walking session will add a generous chunk to your energy expenditure. You'll burn around 400 calories in that session alone.

Finding time for a longer walk will also help you grow accustomed to making a space in your life for activity, as well as increasing your overall stamina.

Pace isn't a big concern, but you might want to vary the terrain, perhaps adding a few hills.

This modified push-up exercise works to tone and strengthen the chest, upper arms and shoulders and will complement all the leg work you've been doing.

Do it every other day, alternating it with last week's Superman exercise.

1. Stand at the bottom of the stairs, facing up, with your feet hip-width apart. Place your hands, shoulder-width apart, on a higher stair. Your body should be straight from head to toe, and your tummy muscles engaged.
2. Bend at the elbows and lower yourself towards the step. When your elbows are at right angles, pause and straighten them again. Do this ten times.

As you get stronger, you can make the exercise harder by standing away from the bottom of the stairs and placing your hands on a lower step. The closer to horizontal your body is, the tougher it will be.