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  • Writer's pictureRandy S.

Best Walking Workout Plan to Lose Weight

Updated: Dec 24, 2021

Walking is a good workout as jogging and running if not better!

Most people dismiss walking as an exercise yet, it is a beneficial physical activity and helps in a mental boost.

What makes walking standout is that, unlike running, it is easy to switch up the routine, and if that is the case, you will not end up plateauing.

Plateauing is where one exercises and fails to see results, and that is when you do exercises; after some time, your body becomes accustomed, and if so, you are less likely to see results. However, when you do walking exercise, you can switch the routine, allowing you to enjoy maximum health benefits.

That does not mean that other forms of exercise are not as good as walking; it only means that it can be difficult for one to switch things up when jogging or running compared to walking. That is why walking is considered a better exercise for some people, especially those looking for an exercise routine to lose weight. Learn about some workout plans on walking for weight loss.

Why Is A Workout Plan Essential?

When walking to lose weight, following a workout schedule is a way to ensure that you are constant and get the needed amount of exercise to help in burning calories and belly fat. But when you are creating a walk schedule, you need to mix things up. It can be boring and ineffective to have the same old grind daily.

The best walking exercise for you is the one that combines brisk and fast walks. Besides, you will also need to have rest days. When coming up with a weight loss exercise program, you need to combine moderate-intensity exercise and strength exercises. The best exercise program should have the intensity exercise time for the week is around 150 minutes.

7 Day Weight Loss Workout Plan

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If you want to exercise without pushing your speed and enjoy long walks, this is the right schedule for you to use. Before you start the workout, you need to ensure that you have warmed up to ensure that your body is ready for the exercise.

Day one

Start with a long walking workout that is 60 minutes. When doing the walk on the first day, you can use a brisk pace.

Day two

This is a day off where you will not need to do the walking exercise. However, you can still enjoy some strolls.

Day three

You can do some short walks workout for 30 minutes at a fast speed. When you are done, you should include a strength training workout.

Day four

On the fourth day, you can do some short walks at a quick speed.

Day 5

Long walking workout for 60 minutes at a fast speed and finish it with a strength training workout.

Day six

Short workout and walks for 30 minutes at a fast pace and finish it with a strength training workout.

Day seven

Take long walks day for 30 minutes at a brisk place, finish with 40-90 minutes of a leisurely pace.

How Many Calories Will The Exercise Burn?

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When coming up with a training routine, you might want to find out the number of calories the exercise will help you burn. The number of calories you burn after using this routine will depend on your weight and the distance you walk. With this plan, you can burn about 2000 calories in a week.

Walking Workout

You need to understand the different workouts to create a personal plan that will meet your needs. A fast pace is a walking routine that will lead to breathing more challenging and a heart rate of 60%-70%. When you use this routine, it will help you increase your heart rate. You can also learn more about heart rate by wearing a heart monitor.

Short Walks Workout Steps

Warm-up at an easy pace for three to five minutes

Speed up with brisk walks at the pace of 30 minutes

Slow up to an easy pace for 3-5 minutes

Gentle stretching routine after your warm-up or after you have finished the walk

Very Short Workout

In case you do not have the time for sustained walks, you should take about 15- minutes walk. The time you use for a fast walk for about 30 minutes.

Warm-up for 1- 3 minutes

Speed up to fast pace for 10 minutes

Slow to an easy pace for 1-3 minutes

Long Workout Walks

Start by warming up at an easy pace for 5 minutes

Walk fast for 60 minutes

Slow to an easy pace for 5 minutes

Long Easy Walking Workouts

You can spice this workout by joining the local charity walk or a walking club

Start by warming for five minutes at an easy pace

Walk at the target brisk walking pace for 30 minutes

Slow to an easy pace for about 40-90 minutes.

What To Do On Days Off?

When exercising for weight loss, you should not take more than two days off in seven days. You should also enjoy some strolls during your days off and ensure that you do not stay seated for a long time.

What If You Feel Worn Out?

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In case the workout routine leaves you feeling worn out the next day, you should take the day off. In case you get this feeling each time you work out, you might be overdoing it. The best way to find out is to check the heart rate. If that is the case, you should lessen the training’s impact to ensure that you do not end up overdoing the exercise.

You can also cut on the number of long days in preference for short days. That way, you will not end up over-straining your body. However, when it comes to exercises, you should build up the walking time gradually. Start small with 10 and 20 minutes walks as you build up your endurance. Add 5 minutes to your workout routine till you get to your goal.

Walking is an excellent part of weight-loss efforts; besides, you will also need to eat fewer calories than you burning each day. If you do this, you will be able to track your food diary or app. You should also start a weight loss diet to help you maintain the weight.


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No content on this site, regardless of date, should ever be used as a substitute for direct medical advice. The advice given on this website does not constitute or replaces medical advice.

Please consult with a doctor before starting any exercise or nutrition plan.

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