A 21-Day Walking Plan For Weight Loss

According to Medicine and Science in Sports and Exercise walking reduces joint pain, heart problems, stress, depression and obesity. Walking aids reduce the risk of all chronic diseases.


In fact, most health professionals prefer walking over running as it’s a low-impact workout that goes easy on your heart and joints.

Health Benefits of walking Daily

Here’s some information on the overall benefits of walking.

  • Walking helps to improve your heart health
  • Walking is a great exercise and helps you lose weight
  • Walking help you lower blood pressure
  • Walking help you prevent type 2 diabetes.
  • Walking helps you reduce weight and also supports your digestive system
  • Walking in the morning are an great opportunity for your body to produce vitamin D.
  • Walking can help reduce the stress levels.
  • Walking regularly make you more active and energetic.

21-Day Walking Plan for Weight Loss

These beginner-friendly workout, designed by personal trainer offers a challenge for weekly. In 21 days, you will lose weight, rev your energy, and build lean muscle. Follow the plan and use this keys to guide your workout.

Easy: Should feel like an stroll
Moderate: Pace increases, but you’ll be able to still hold a conversation
Fast: Talking should be tough

A 21-Day Walking Plan For Weight Loss

WEEK 1: GROWTH YOUR TIME


Split up your walk into 2 parts — 1 in the morning and one at night (or other time slots that work for you). Walk at an easy-to-moderate pace for all.

Day 1 – Start with 5 minutes in the morning and 5 minutes at night. Keep an easy and steady pace.

Day 2 – Walk for 7 minutes in the morning and 7 minutes at night. Keep an easy and steady pace.

Day 3 – Walk for 9 minutes in the morning and 9 minutes at night. Keep an easy and steady pace.

Day 4 – Walk for 20 minutes. It may be easier to split the minutes from this point until the end of the week. Walk 10 minutes in the morning and 10 minutes at night.

Day 5 – Walk for 24 minutes. Keep an easy and steady pace. Walk 12 minutes in the morning and 12 minutes at night.

Day 6 – Walk for 30 minutes. Keep an easy and steady pace. Walk 15 minutes in the morning and 15 minutes at night.

Day 7 – Walk for 36 minutes. Keep an easy and steady pace. Walk 18 minutes in the morning and 18 minutes at night.

WEEK 2: CHANGE YOUR PACE

Varying the speed and intensity of your walk is a easy and effective way to burn more fat and calories. These week, focus on using your arms (keep elbows at sides as you swing back and forth) to propel you during the brisk portions.

Day 8 – Walk for 14 minutes. 2 minutes easy, 10 minutes fast, and 2 minutes easy.

Day 9 – Walk for 20 minutes with a moderate pace.

Day 10 – Walk for 22 minutes. 5 minutes easy, 12 minutes fast, and 5 minutes easy.

Day 11 – Walk for 20 minutes with a moderate pace.

Day 12 – Walk for 20 minutes. 5 minutes easy, 15 minutes fast, and 5 minutes easy.

Day 13 – Walk for 20 minutes with a moderate pace.

Day 14 – Walk for 28 minutes. 5 minutes easy, 18 minutes fast, and 5 minutes easy.

WEEK 3: ADD STRENGTH

You do not need gear or weights to strength-train. Using your body as resistance, finding stairs and walking at an incline will aid you work a whole new set of muscles in your body.

Day 15 – Walk up/down the stairs or a path with increasing elevation for 10 minutes. Cool down with 2 minutes of easy walking at the end.

Day 16 – Walk 25 minutes with a moderate pace.

Day 17 – Walk up/down the stairs or a path with increasing elevation for 12 minutes. Add 3 minutes of fast walk.

Day 18 – Walk 25 minutes with a moderate pace.

Day 19 – Walk up/down the stairs or a path with increasing elevation for 20 minutes. Cool down with 3 minutes of easy walking.

Day 20 – Walk 25 minutes with a moderate pace.

Day 21 – Fast walk for 20 minutes and end with an 3 minutes easy walk.