Week One Sunday 15 minutes Monday 15 minutes Tuesday 15 minutes Wednesday Rest day Thursday 15 minutes Friday 15 minutes Saturday Rest day Week Two Sunday 20 minutes Monday 20 minutes Tuesday 25 minutes Wednesday Rest day Thursday 20 minutes Friday 25 minutes Saturday Rest day Week Three Sunday 25 minutes Monday 25 minutes Tuesday 30 minutes Wednesday Rest day Thursday 25 minutes Friday 30 minutes Saturday Rest day Week Four Sunday 30 minutes Monday 30 minutes Tuesday 35 minutes Wednesday Rest day Thursday 30 minutes Friday 35 minutes Saturday Rest day Week Five Sunday 35 minutes Monday 35 minutes Tuesday 40 minutes Wednesday Rest day Thursday 35 minutes Friday 40 minutes Saturday Rest day Week Six Sunday 40 minutes Monday 40 minutes Tuesday 45 minutes Wednesday Rest day Thursday 40 minutes Friday 45 minutes Saturday Rest day Week Seven Now if you are comfortable with longer walks, you can begin an alternating schedule to push yourself farther. Sunday 60 minutes at a brisk pace Monday 30 minutes at a brisk pace Tuesday 30 minutes at a brisk pace Wednesday Rest day (but feel free to enjoy an easy stroll) Thursday 60 minutes at a brisk pace Friday 30 minutes at a brisk pace Saturday 30 minutes at a brisk pace, then an additional 30-60 minutes at an easy pace