Sometimes it’s easy to overlook the best way to get fit. All you need to do is walk. There’s no need for a gym membership and you don’t need to buy any equipment. Just dig out a pair of comfortable walking shoes – and start following this 28-day walking plan for weight loss. Lose weight in just 4 weeks!
Just about everyone can walk, making it a great way to get fit. Walking is a low-impact exercise which means it’s kinder on your joints than running. Go for a run and you’ll probably wake up stiff and tired the next day. Take a walk and you’ll feel refreshed and ready to go again. This makes walking for weight loss an ideal way to get active – especially if you haven’t exercised for a while.
Ready to get started? Take our 28 Day Walking Challenge! You can walk indoors on a treadmill or walk from your front door. Better still, find a local park and fee renewed from a walk in the fresh air.
28 Day Walking Plan For Weight Loss
This plan is aimed at complete beginners. If you want to push yourself a little harder – take the 10,000 steps a day challenge. This plan starts a little more gently so it’s great for anyone who hasn’t exercised in a while. If you’re short of time or think you’re not ready for this challenge – try our 30 Day Walking Challenge with its shorter sessions and lower weekly mileage. If you’re very overweight or obese you may find this 6-week walking exercise plan is the best place to start.
NOTE: It’s a good idea to get medical advice if you’re new to exercising or haven’t exercised for a long time.
The walking challenge uses different speeds:
- Slow is a stroll – use this easy pace to warm up.
- Moderate is a normal walking pace – you can still talk and walk.
- Fast is a brisk walking pace – you can still talk but you’ll be a little out of breath and will be making a sustained effort to keep the pace up!
Check In With Your Doctor: If you haven’t exercised for a while, you’re carrying a lot of excess weight or you have any pre-existing medical issues, it’s always best to check with your doctor before starting an exercise program.
| Week 1 | Workout |
| Mon | 25 min slow pace |
| Tue | 25 min slow, 10 min moderate |
| Wed | 30 min moderate |
| Thur | 25 min slow, 20 min moderate |
| Fri | 40 min moderate |
| Sat | 20 min moderate, 17 min fast |
| Sun | 60 min moderate |
| Total Miles | 13 |
| Week 2 | Workout |
| Mon | 20 min moderate pace |
| Tue | 20 min moderate, 17 min fast |
| Wed | 60 min moderate |
| Thur | 51 min fast |
| Fri | 40 min moderate |
| Sat | 40 min moderate, 17 min fast |
| Sun | 80 min moderate |
| Total Miles | 18 |
| Week 3 | Workout |
| Mon | 40 min moderate pace |
| Tue | 40 min moderate, 17 min fast |
| Wed | 80 min moderate |
| Thur | 68 min fast |
| Fri | 40 min moderate |
| Sat | 40 min moderate, 34 min fast |
| Sun | 100 min moderate |
| Total Miles | 24 |
| Week 4 | Workout |
| Mon | 40 min moderate pace |
| Tue | 40 min moderate, 34 min fast |
| Wed | 100 min moderate |
| Thur | 85 min fast |
| Fri | 60 min moderate |
| Sat | 40 min moderate, 51 min fast |
| Sun | 120 min moderate |
| Total Miles | 30 |
Why Walking For Weight Loss Works
Walking may seem like an easy and slow-paced approach to getting fit, but don’t be fooled! It’s an incredibly effective way to shed those extra pounds and improve your overall health. Here’s why walking for weight loss works:
- It’s a low impact exercise making it great for beginners and can be done by almost anyone, regardless of fitness level.
- It’s an effective way of burning calories – expect to burn 80 to 100 calories per mile. Plus the benefits for losing weight don’t stop at the end of your walk – the exercise increases your metabolism, which will help you burn more calories throughout the day.
- Walking helps to strengthen leg and core muscles – the extra muscle mass can also boost your metabolism.
- Taking a walking break can be a great stress reliever and mood booster. As chronic stress increases the desire to eat and slows fat metabolism, reducing stress is essential when you’re trying to lose weight.
Walking for weight loss is an exercise you can do every day – that’s the big secret to its success. It may be gentle and it may not burn as many calories as running, but those walking miles add up.
And the best part? Walking is an exercise that you can easily add to your daily routine – walking to work, taking a stroll during your lunch break, or simply fitting in a brisk walk around the neighborhood after dinner – the opportunities to walk are endless.
How Walking Helps Burn Calories
When you walk, your body burns calories for energy. The more you walk, the more calories you burn. A brisk 30-minute walk can burn anywhere from 100 to 300 calories depending on your weight and walking speed.
Losing weight is about creating a calorie deficit where you burn more calories than the calories you eat. It takes a deficit of 3500 calories to burn one pound of body fat – that’s equivalent to walking 35 miles or walking 5 miles a day.
A calorie deficit can come from exercise, dieting, or a combination of both. For best results start your walking plan at a level you can easily maintain and combine walking with some small improvements to your diet.
Related post: How Much Walking For Weight Loss
How Much Weight Can I Lose In 1 Month By Walking?
One month or 28 days can be long enough to really kick-start your fitness routine. Most people will lose at least 4 pounds over a 4-week period. Just make sure you don’t reward your walks with a sticky treat – a slice of cake can quickly wipe out your calorie deficit.
You may not consistently lose weight every week. Sometimes the weight loss only starts when your body has had a chance to adjust to your new regime. Find out more in this related post: Why You’re Not Losing Weight Walking.
Exactly how much you lose will depend on many factors such as your current body weight, how fast you walk, and your diet. You can check calories burned walking using this calculator or find out how much you need to walk according to your BMI.
For the best results, try and make small positive changes to your diet. It’s better to make sustainable changes rather than fix everything in one go. These tips will help you eat better.
If you have a lot of weight to lose it’s easier to shed pounds! Walking will be hard work and you’ll be in the fat-burning zone! But if you’re close to your target weight, you may need to mix things up with intervals and walking hills. Power walk uphill for maximum calorie burn!
Related post: How To Lose Weight Walking 2 Miles A Day
Benefit From A Healthy Lifestyle
Walking is a great way to improve your overall health and well-being. These are just some of the health benefits:
- Lowers high blood pressure, reducing the risk of heart disease.
- Helps with weight management and burning belly fat.
- Boosts mental health by reducing stress and releasing mood-boosting endorphins.
- Improves disease control and prevention, reducing the risk of chronic diseases such as diabetes, cancer, and heart disease.
- Low-impact exercise that’s easy on joints and can be done by almost anyone, regardless of fitness level.
From improving heart health to feeling full of energy, start enjoying the health benefits of this simple, yet effective exercise.
How To Start Walking To Lose Weight
Here are some tips to help you start walking for weight loss:
- Start slow: Don’t feel like you need to start with a long, fast-paced walk. Begin with a 15-25 minute walk and gradually increase the time and pace as you feel comfortable.
- Brisk walk: Try and walk at a brisk walking pace – that’s where you can talk and walk but your heart rate is elevated and you’re making a consistent effort to keep moving.
- Invest in good walking shoes: Comfortable, supportive shoes or trainers are essential for walking. Invest in good walking shoes to prevent blisters and foot pain.
- Make it a habit: Consistency is key when it comes to exercise. Set a regular walking schedule and make it a part of your daily routine.
- Track your progress: Keep track of your steps and walking time to monitor your progress and stay motivated. Use a fitness app or step counter to help you track your activity.
- Mix it up: To prevent boredom and keep things interesting, vary your walking routes and keep your walking workout challenging.
- Stay hydrated: Drink plenty of water before, during, and after your walks to prevent dehydration. If it’s hot carry a water bottle.
Find out more about how to start a walking plan.
Check In With Your Doctor
If you haven’t exercised for a while, you’re carrying a lot of excess weight or you have any pre-existing medical issues, it’s always best to check with your doctor before starting an exercise program.
Tips To Complete The 28-Day Walking Plan:
#1 Learn how to walk properly.
Walk with good posture. Keep your head up, shoulders relaxed, and arms bent at a 90-degree angle. Avoid hunching over or looking down at your feet.
#2 Prevent injury
Just because walking is low-impact, it doesn’t mean you can’t get injured. Avoid doing too much too soon. If you wake up feeling sore or tired – take a rest day.
#3 Repeat a week
If you find a week too hard – go back and repeat it! The aim is a lifetime walking habit. Some people will take a little longer to build up their daily mileage – that’s okay!
#4 Keep it challenging
If the plan is too easy – increase the intensity of your walk with some walking exercises. Try the interval training in this Daily Walk Workout Schedule.
Getting Results With A Walking Workout
Is walking at a brisk pace enough to get results? It depends on how quickly you want to hit your weight loss goals.
Provided you’re not over-exercising and putting too much stress on your body, try supplementing your walking with exercise classes or cross-training.
Add some strength training to help build strong leg muscles and core – these bodyweight exercises are ideal for both walkers and runners.
Monitor your results and, if necessary, vary your walking routine. Add hills instead of walking on a flat surface or power walk to get your heart rate up!
Related post: How To Get Results: Walking For Weight Loss
The Next Step?
Aim for 5 miles a day or mix things up with walking intervals, power walking, or walking uphill. Or try the Walking 10 miles a day challenge!
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