Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 4

Exercise

Diet

Exercise

This week, you'll add five minutes to your two interval sessions and introduce an activity of your choice. There's also a stretch to add to your routine.

Your aim this week is to increase your two interval sessions to 35 minutes, doing five cycles of three minutes' fast walking and two minutes' slow walking.

Keep the other two 30-minute walks steady-paced. You should by now feel able to walk a little faster for the same perceived effort level than you could when you started.

The hour-long walk should be replaced with an activity of your choice.

Your week could look like this:

One of the keys to sustainable exercise is finding something you enjoy doing. While walking is a necessity for us all (making it a good workout staple), you may find that it's something else entirely that really lights your fire.

Cycling is the perfect way to discover new places, because it eats up the miles far quicker than being on foot. Although it's easy on your joints, it's no easy ride for your muscles - it works the bottom, hamstrings, hip flexors, thighs, calves and shins, while mountain biking also works your upper body, particularly on the climbs. It's also a great cardiovascular exercise and you can keep going for longer, because of the natural variance in pace (you get a break every time you freewheel down a hill, but have to work twice as hard to get back up).

If you don't have access to a bike, or really prefer to walk, then by all means use the hour to stride out instead.

Whether you're on wheels or on foot, carry some water with you on longer sessions - 60 minutes is long enough to start feeling the effects of dehydration.

This stretch targets the front of the hip and thigh, a classically tight area for anyone who spends much of the day sitting down.

Incorporate into your post-workout cool-down, and continue to do the Superman and stair push-up exercises.

1. Place your right foot on a sturdy surface behind you, approximately at knee height.
2. Keep the knee just behind the line of your hip and, without arching the back or tilting the pelvis, bend the left knee until you feel a stretch along the front of the right thigh and hip.

Hold this position for 30 seconds, taking it a little further if the tension eases off. Return to the start position and repeat on the other leg.