Day 1: Maximum Aerobic Capacity Test: Set a timer for 30 minutes and walk or run to determine your baseline fitness level. Maintain a heart rate between 60% to 70% of your maximum heart rate (HRmax).
Day 2: 1-Mile Test: Warm up by walking for 5 to 10 minutes, then brisk walk, jog, or run 1 mile and record your time for future comparison.
Day 3: 45-Minute Low-to-Moderate-Intensity Incline Walk: Choose an incline and speed that challenge you but still allow conversation. Sustain for 45 minutes.
Day 4: High-Intensity Sprint Intervals: Warm up for 5 minutes, then alternate 30-second sprints with 1 minute of recovery walking for 20 minutes. Cool down for 5 minutes.
Day 5: 20-Minute Moderate-to-High-Intensity Incline Walk: Warm up for 5 minutes, then increase incline gradually every 2 minutes for 20 minutes. Cool down for 5 minutes.
Day 6: 20-Minute Treadmill Strength-Training Workout: Warm up for 5 minutes, then alternate 1 minute of walking lunges with 1 minute of jogging for 20 minutes. Cool down for 5 minutes.
Day 7: 45-Minute Alternating Flat and Incline Walking: Alternate between flat and incline walking for 45 minutes, with intervals increasing in incline every 5 minutes.