Week 5: 18 min a day

Add a 1-minute faster stretch in the middle.

18 of 30 minutes

Eighteen minutes, with one new trick: in the middle, walk a little faster for one minute, then go back to normal. It breaks up the walk and gently builds fitness. The interval mode in the timer does this for you.

This week#

18 minutes
One 1-minute faster stretch
Try the timer's interval mode

Not ready to move on? Repeat this week. There's no deadline.

Last reviewed October 30, 2026 · Sources · General information, not medical advice.