Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 6

Exercise

Diet

Exercise

This week, you should increase the length of your three interval sessions. There's also an opportunity to gauge your progress so far.

Your aim this week is to add five minutes to your three interval sessions so they each last 40 minutes. Make sure you spend the first five minutes warming up and the last five minutes cooling down by walking at a comfortable pace. In between, you should do six cycles of three minutes' fast walking and two minutes' slow walking.

Your 45-minute steady-paced session can remain the same or you can spend the same amount of time cycling, swimming or at a fitness or dance class.

Your week could look like this:

This test will give you a strong indication of your aerobic fitness. All you need is a flat route of one mile (1,600 metres or four laps of a standard athletics track).

After you've warmed up, walk the course as fast as you can. Pick up the pace in the last couple of minutes if you still feel strong. Your goal is to feel tired but not exhausted.

Record your time as soon as you've finished and spend a few minutes walking slowly to cool down.

Compare your time to the chart below to assess how you fared:

Don't get too caught up in what the results above say - they're only a guide (and, after all, a low score just means you have plenty of room for improvement).

Repeat the test in a few weeks to see if your speed has increased.

This exercise is great for strengthening the abdominal muscles and improving core stability.

Do it every day. Continue with the previous weeks' exercises for maximum benefits.

1. Lie on your back with hands palm-down under your lower back and your legs straight up in the air.
2. Pressing your back down on to your hands, slowly lower your legs. As soon as you feel your back is about to part company with your hands, bring your legs back to vertical and repeat.

Do as many as you can until your tummy muscles are no longer able to keep your back stable. It may only be half a dozen, but practise every day and you'll soon notice your muscles getting stronger.