Walking Plan To Kick Start Weight Loss

4-Week Walking Plan To Kick Start Weight Loss

The great thing about walking is it has only 2 requirements: All it takes is a pair of sneakers and some motivation to get going. Not only can incorporating it into your regular routine help boost mood levels, but researchers also found moderate-intensity walking showed a visible reduction in risk for high cholesterol, high blood pressure, heart disease, and diabetes when compared to more intense running.

While walking may not seem like a glamorous form of exercise, something is always better than nothing. If you’ve made it a habit of skipping the gym and the only exercise you get is walking from your house to the car and back, adding in 10-, 20- or 30-minute sessions will make a difference.

To help you get started, we’ve created this 4-week plan to help you burn 200–300 calories a session. (Please note: Calorie burn is a general estimate, this number will vary by individual, body composition, effort level, etc. For a more accurate reading, a heart rate monitor or other tracking device may be helpful.)

Day 1Strong Pace20 – 30 Minutes
Day 2Steady Walk40 Minutes
Day 3Incline Walk20 – 30 Minutes
Day 4Steady Walk40 Minutes
Day 5Strong Pace20 – 30 Minutes
Day 6Incline Walk20 – 30 Minutes
Day 7RestRest

Reapeat this Walking Plan To Kick Start Weight Loss for the rest of the month.

We know everyone is not on the same fitness level. Maybe cranking out a 30-minute start-to-finish walk on the first day migh not be the best idea, and that’s OK. If you tire easily, start slow and work your way up to a higher level. Begin with 5 minutes the first day, 10 minutes the next and up the increase, it from there. Little changes and additions to your walking program will make a big difference.

On the other hand, if this feels like a breeze, then add resistance with weights. Whether it’s your actual walk or in the strength-training movements, make sure you’ve got the basics of each exercise down before upping the difficulty.


Ready to pick up the pace? Tell us you’re in by leaving a comment below. We’re here to help hold each other accountable and offer support.

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