Everyday Is Designed For A 30 Minute Workout Routine. So You Will Need A Stopwatch Or A Watch. Follow This Program Just As It Is Planned Out, Make Plans On Working Out 4 To 6 Times Per Week, If You Do Not Make At Least 4 Times In Any Given Week You Need To Go Back Redo That Week. But Whatever You Do, Do Not Give Up.DAY 1 THROUGH DAY 3 1) Walk For 30 MinutesDAY 4 THROUGH DAY 8 1) Walk For 7 Minutes, Then Jog For 2 Minutes 2) Walk For 8 Minuets, Then Jog For 2 Minute 3) Walk For 7 Minutes, Then Jog For 1 Minute 4) Walk For Four Minutes Cool DownDAY 9 THROUGH DAY 11 1) Walk 7 For Minutes, Then Jog For Four Minutes 2) Walk 7 For Minutes, Then Jog For Three Minutes 3) Walk 6 For Minutes, Then SPRINT (or Run Hard)for 10 Seconds 4) Walk For Minutes, Then SPRINT (or Run Hard) For 5 SecondsDAY 12 THROUGH DAY 20 1) Walk For 6 Minutes, Then Jog For 6 Minutes 2) Walk For 7 Minutes, Then Jog For 3 Minutes 3) Walk For 3 Minutes, Then Jog For 3 Minutes 4) Walk For 4 Minutes Cool DownDAY 21 THROUGH DAY 23 1) Walk For 3 Minutes, Jog For Eight Minutes 2) Walk For 3 Minutes, Then SPRINT (or Run Hard) For 15 Seconds 3) Walk For 3 Minutes, Then SPRINT (or Run Hard) For 10 Seconds 4) Walk For 3 Minutes, Then SPRINT (or Run Hard) For 8 Seconds 5) Walk For 5 Minutes, Then SPRINT (or Run Hard) For 8 Seconds 6) Walk For 5 Minutes, Then Jog For 1 Minute 7) Walk For 2 Minutes Cool DownDAY 24 THROUGH DAY 29 1) Walk For 5 Minutes, Then Jog For 10 Minutes 2) Walk For 5 Minutes, Then Jog For 7 Minutes 3) Walk For 3 Minutes Cool DownDAY 30 THROUGH DAY 35 1) Walk For 4 Minutes, Then Jog For 15 Minutes 2) Walk For 3 Minutes, Then Jog For 5 Minutes 3) Walk For 3 Minutes Cool DownDAY 36 THROUGH DAY 40 1) Walk For 3 Minutes, Then Jog For 27 MinutesDale Dupreecopyright 2007
