Very effective workout plan for beginners who do not want to go to the gym.

This plan is dedicated exclusively to people who do not practice any physical activity for at least three months.

This training allows you to expend calories not only during training but mainly in the hours of rest after the workout. This happens because it will increase your metabolism. This training is based on scientific facts.

It is essential to know what to eat before training to give you the energy to do it.

The training must be performed with a regularity of at least three times a week, although the ideal would be four times a week on alternate days.

1st week - find your moderate pace

Walk with a fast pace or run moderately (depending on your capability) so that you can find the rhythm of walking that you can keep for 15 consecutive minutes without a single stop, and no major changes in speed.

The aim is to find your initial rhythm of walking.

Note: Walking slowly is much less efficient to stay in shape, since it does not increase your heart rate.

2nd week - Increase of cardio-vascular endurance:

Walk 25 minutes at your moderate pace, you had found and saved last week, keep your pace with no breaks and complete your training.

3rd week - add to your moderate pace two peaks of fast pace/running:

Program the alarm on your mobile phone to ring 10 minutes after the beginning of the training and to ring every 3 minutes after that. You can also use a stopwatch.

First 10 minutes - walk / run at the same pace of the last two weeks (your moderate pace)

the alarm sounds

3 minutes - walk / run at full speed as you can maintain for 3 minutes, trying to keep a steady pace (this is your fast pace)

the alarm sounds

3 minutes - moderate pace

the alarm sounds

3 minutes - fast pace

the alarm sounds

6-8 minutes - moderate pace

4th week - add to your moderately pace three peaks:

10 minutes - moderate pace

the alarm sounds

3 minutes - fast pace

the alarm sounds

3 minutes - moderate pace

the alarm sounds

3 minutes - fast pace

the alarm sounds

3 minutes - moderate pace

the alarm sounds

3 minutes - fast pace

the alarm sounds

6-8 minutes - moderate pace

After training:

Do stretching exercises for the leg muscles (see section stretching). Rehydrate yourself.

Rest - the rest time between workouts is a key factor!

NOTES:

In the following weeks you can add one more peak of speed of three minutes, where you walk or run at your maximum, and then, walk for more 3 minutes at your moderate, without ever stopping.

You can increase the speed of the maximum speed or of the moderate pace as your fitness improves. If you start this plan walking, you can finish it running!

Adjusting the workout to your fitness and your limits.

This workout plan is based on scientific facts:

By alternating exercises of moderate intensity with high intensity, can you pass the threshold of aerobic and reach the anaerobic metabolism, in order to form an oxygen deficit in your body, this will speed up your metabolism in the hours after the workout.

This will make you spend calories not only during training but also at rest.