Around your block, around your living room, at the mall, on a treadmill, or in place in front of the TV. Every step counts the same.
Walking at home? Walk in place, march through the TV ads, or loop through your rooms — kitchen, hallway, living room, and back again. Brisk means you can talk but not sing. Easy means you can talk in full sentences.
Interval Walk
Walk fast. Walk easy. Repeat.
Three minutes brisk, three minutes easy. Press start and I will count it for you.
Ready
3:00
Brisk means you can still talk, but not sing. Easy means you can talk in full sentences. Walk indoors, outdoors, or on a treadmill. Stop if anything hurts.
Protein first.
Protein first. Fill half your plate with vegetables. Cut back on carbs and sugar. Eat healthy fats.
More recipes and meal ideas at Eat the Weight Off.
Walk + 5
Five minutes to keep your muscle. Chair stands, wall push-ups, calf raises, a wall sit, and a stretch to finish. At home, grab a chair and find a wall. Still out? A bench and a sturdy wall or fence will do.
Every move has an easier way. Go at your own pace and skip anything that hurts.
Printable version for members.
Want company on your walk?
Go live on your walk, or join a member who is already out walking. Coming soon.
That was fifteen minutes. Want the next one?
One email from me. Nothing else.
Check your inbox. It is on its way.
Everything is where you left it. Nothing to catch up on.
No energy, feeling sick, or just need a break. Tap this and everything here can wait.
Today can be a rest day.
Nothing here is broken. You have not lost anything by stopping.
Rest is not the opposite of the work. Some days it is the work.
If you can, sip something. Then put this down.
Both recordings are free, and always will be. The rest of Burn — the walks, the weekly check-in, the daily water drop — is for members. See what is included
If today is heavier than a hard day, please talk to someone today — your doctor, or someone you trust. In the US you can call or text 988 at any hour.