Now add in your weekend walks
Twice a week, do two brisk walks. Each should take 10-15 minutes, building up to 20-25 minutes. Novice: 1,200-1,500 steps Intermediate: 1,500 steps Whizz: 1,700 steps
DAYS 8-14
Novice: 1,500-1,800 steps; Intermediate: 1,700 steps; Whizz: 1,800 steps
DAYS 15-22
Novice: 1,800 steps; Intermediate: 2,000 steps; Whizz: 2,500 steps
DAYS 23-30
Novice: 2,000 steps; Intermediate: 2,500 steps; Whizz: 3,000 steps
Take the test
The amount of physical movement you do each day, without long periods of sitting, has the greatest impact on your health and fitness. You can track this by counting steps. Before you start the challenge, use a pedometer to record the number of steps you take for three consecutive days, then divide the total by three.
✢ If your daily average is…
