13-Step Guide: 7-Day Weight-Loss Exercise Plan That Actually Fits Your Life

2. Day 2: Brisk Walk + Intervals (30 minutes)

Walking is reliable, low-injury, and a great way to raise weekly activity for weight loss. After a five-minute warm-up stroll, do 20 minutes of brisk walking with interval surges: one minute at a faster pace or light jog, then two minutes at your brisk recovery pace, repeated six times. This approach raises heart rate without needing equipment and fits into morning or evening routines around tiffin runs. Aim for brisk walking that makes talking a bit harder but still possible; use perceived exertion rather than strict heart-rate numbers if you don’t wear a monitor. A practical target is roughly 3 km in 30 minutes on flat terrain, but adjust for local weather and your fitness. If the monsoon or heat makes outdoor walking uncomfortable, substitute a fast indoor march or climb stairs for short bouts. Benefits include increased calorie burn, improved endurance, and a gentle metabolic uplift following yesterday’s strength work. Cool down with five minutes of slow walking and calf stretches to reduce soreness. For beginners, shorten interval surges to 30–45 seconds and increase the recovery periods until stamina improves. Keep shoes comfortable and avoid hard surfaces if you have joint issues.