9-Week Fat Buster Walking Exercise Plan
Getting started is the hardest part of any exercise plan, and that’s where walking for exercise comes into its own. There’s no expensive gym membership, you don’t need any equipment except a comfortable pair of walking shoes or trainers plus this walking plan is free to download.
Just about everyone can walk, so it’s the best place to start if you’re overweight, obese, or unfit. Unlike running, walking is a low-impact form of exercise that’s easy on your joints, muscles, and tendons. Following a walking plan will make you fitter and more energetic. It’s great cardio and has many long-term benefits for your physical and mental health.
The 9-Week Fat Buster Beginner Walking Plan
This walking exercise plan gradually builds to walking 5 miles a day. It’s a big commitment, but it’s worth it. By the end of the challenge, you’ll be walking for 90 minutes a day. Walking 5 miles a day is the optimum level for weight loss. You can expect to lose 1 to 2 pounds a week. Most people will lose 10 pounds over the 9-week program. Some lose substantially more. You can split the walks into 2 or 3 sections if it works better for your schedule.
The walking exercise plan is for beginner walkers – anyone who can walk at a slow pace for 20 to 30 minutes. You won’t jump straight into walking for 90 minutes each day; instead, the distances build gradually. In the first week, you’ll walk for 25 minutes daily, with an extra push on the weekend.
The Fat-Buster Walking Plan doesn’t include a diet plan, but for the best results, we suggest filling up on nutritious meals of lean protein, whole grains, fresh vegetables, some fruit, and small quantities of healthy fats. Aim to keep within your recommended daily calorie intake for a sedentary person, typically 1500 calories for a woman and 1700 for a man, and your walking will burn body fat. Your target daily calorie deficit is 500 calories.
Cutting calories too far risks compromising your metabolism, so make sure you’re eating enough. Most people get great results from eating a little better and avoiding highly processed, calorie-dense foods for the duration of the walking plan. Avoiding takeaways and cutting back on sugar are small prices to pay to hit your weight-loss goals.
Walking Pace
The walking exercise plan uses different speeds. The distances covered for each walking speed are purely a guide; it’s the effort level and time spent walking that’s important.
- Slow is 25 minutes per mile or 2.4 miles per hour. It’s a stroll.
- Moderate (Mod) is a normal walking pace for most people, 20 minutes/mile or 3 miles per hour. You can still talk as you walk.
- Fast is walking at a brisk pace where you’re pushing yourself. 3.5 miles + per hour, 17 minutes/mile. Talking will be harder, and you’ll be out of breath if you hit a hill. Pushing the pace will help boost your metabolism.
- If you find any week in the program too hard, it’s okay to repeat a week. The aim is for gradual improvement. Not overdoing it.
- It’s okay to split each day’s session into two or even three blocks if it fits better with your schedule. Look for opportunities to walk during the day instead of jumping in a car!
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.
The Fat Buster Walking Challenge
Week 1
This week will ease you into walking regularly. Most walks are at a slow pace, with some short, moderate-paced walks. Don’t try to push too hard. You want to get used to walking without ending up too stiff and needing to rest the following day.
| Week 1 | Workout |
|---|---|
| Mon | 25 min slow |
| Tue | 5 min slow, 20 min mod |
| Wed | 25 min slow |
| Thur | 5 min slow, 20 min mod |
| Fri | 25 min slow |
| Sat | 25 min slow, 20 min mod |
| Sun | 25 min slow, 20 min mod |
| Total Miles | 9 |
Week 2
If you’re disappointed with your weight loss from the first week, be patient. Sometimes your body adapts to a new exercise regimen by retaining fluid to protect and prepare the muscles. This is temporary. By the end of week two, your body will start to adjust, and you’ll see the results of your hard work. Most of the workouts this week are at a moderate pace, but on Saturday, we introduce the first fast-paced session. 17 minutes all out – you’ve got this!
| Week 2 | Workout |
|---|---|
| Mon | 20 min mod |
| Tue | 20 min mod |
| Wed | 40 min mod |
| Thur | 40 min mod |
| Fri | 20 min mod |
| Sat | 20 min mod, 17 min fast |
| Sun | 60 min mod |
| Total Miles | 12 |
Week 3
The workouts are getting longer. This week you’ll be walking 16 miles! You also have three fast-paced sessions. Push through them. If you get out of breath, pause to catch your breath and bring your heart rate down before continuing.
| Week 3 | Workout |
|---|---|
| Mon | 20 min mod, 17 min fast |
| Tue | 40 min mod |
| Wed | 25 min easy, 40 min mod |
| Thur | 20 min mod, 17 min fast |
| Fri | 40 min mod, 25 min easy |
| Sat | 40 min mod |
| Sun | 20 min mod, 17 min fast |
| Total Miles | 16 |
Week 4
By now, your daily walks are part of your routine – miss one, and you’ll feel restless! Your workouts are getting longer and faster, and your clothes should be getting looser!
| Week 4 | Workout |
|---|---|
| Mon | 20 min mod, 17 min fast, 20 min mod |
| Tue | 40 min mod |
| Wed | 20 min mod, 17 min fast, 20 min mod |
| Thur | 40 min mod, 17 min fast |
| Fri | 40 min mod |
| Sat | 20 min mod, 17 min fast, 20 min mod |
| Sun | 25 min easy, 34 min fast |
| Total Miles | 19 |
Week 5
You’re into your second month of walking, and I’m sure you’re noticing a difference in your fitness levels. Continue to work hard on those fast-paced sections. If they feel too easy, add some hills to your walking route.
| Week 5 | Workout |
|---|---|
| Mon | 20 min mod, 17 min fast, 20 min mod |
| Tue | 25 min easy, 34 min fast |
| Wed | 60 min mod |
| Thur | 20 min mod, 17 min fast, 20 min mod |
| Fri | 20 min mod, 34 min fast |
| Sat | 60 min mod |
| Sun | 25 min easy, 34 min fast |
| Total Miles | 21 |
Week 6
Keep the momentum going! This week, you’re up to 24 miles. That’s a significant target. You’ve come a long way in 6 weeks, be proud!
| Week 6 | Workout |
|---|---|
| Mon | 60 min mod |
| Tue | 25 min easy, 34 min fast |
| Wed | 20 min mod, 34 min fast, 20 min mod |
| Thur | 20 min mod, 34 min fast, 25 min easy |
| Fri | 60 min mod |
| Sat | 60 min mod, 17 min fast |
| Sun | 20 min mod, 17 min fast, 20 min mod |
| Total Miles | 24 |
Week 7
This week has the extra challenge of a 100-minute walking session at a moderate pace. Try and make it an even-paced walk – don’t set off too fast! Don’t forget you can always break the sessions down into 2 or 3 separate walks if it’s better for your schedule.
| Week 7 | Workout |
|---|---|
| Mon | 20 min mod, 17 min fast, 20 min mod |
| Tue | 20 min mod, 34 min fast, 25 min easy |
| Wed | 20 min mod, 34 min fast |
| Thur | 100 min mod |
| Fri | 20 min mod, 17 min fast, 20 min mod |
| Sat | 40 min mod, 51 min fast |
| Sun | 80 min mod |
| Total Miles | 27 |
Week 8
Almost on the home straight. There’s a lot of fast-paced walking this week but we know you can handle it.
| Week 8 | Workout |
|---|---|
| Mon | 20 min mod, 34 min fast, 20 min mod |
| Tue | 20 min mod, 51 min fast, 20 min mod |
| Wed | 20 min mod, 34 min fast, 20 min mod |
| Thur | 20 min mod, 51 min fast, 20 min mod |
| Fri | 20 min mod, 34 min fast, 20 min mod |
| Sat | 20 min mod, 51 min fast, 20 min mod |
| Sun | 20 min mod, 34 min fast, 20 min mod |
| Total Miles | 31 |
Week 9
One last push! For the first time, you’ll be walking 35 miles. Think back to how far you’ve come since the start of this challenge. Do you feel terrific? You should do – if you’ve got to week 9, you’ve been working hard and deserve to feel good about yourself.
| Week 9 | Workout |
|---|---|
| Mon | 20 min mod, 51 min fast, 20 min mod |
| Tue | 20 min mod, 51 min fast, 20 min mod |
| Wed | 20 min mod, 51 min fast, 25 min easy |
| Thur | 20 min mod, 51 min fast, 20 min mod |
| Fri | 20 min mod, 51 min fast, 20 min mod |
| Sat | 20 min mod, 51 min fast, 25 min easy |
| Sun | 20 min mod, 51 min fast, 20 min mod |
| Total Miles | 35 |
Extra Tips For The Fat Buster Walking Plan
Everyone following this plan will have a different starting point. If it’s a long time since you last exercised regularly, you’ll find the plan challenging, but you’ll also see the biggest results. If you were reasonably fit at the start of the walking plan, you’ll need to find extra ways to work your body hard and shed the pounds.
Here are some suggestions:
- Walk fasted: plan your walking sessions for first thing in the morning before breakfast. With depleted glycogen stores from your overnight fast, your body will need to fat-burn to fuel your walk.
- Add walking intervals: increase the intensity of the sessions by swapping the fast-walk sessions for power-walking intervals. Walk at your maximum speed for 1-minute bursts with 1-minute recovery.
- Add hills: plan a hilly route for your walks and push hard to maintain a brisk pace.
- Add weight: as you lose weight, you’ll feel lighter, and the walks will seem easier. Make them challenging again by wearing a weight vest or carrying a pack full of water bottles.
- Add strength training: two strength training workouts a week will help you build muscle. Muscular bodies are more effective at fat-burning.
At the end of the Fat Buster Walking Plan, you can continue walking 5 miles a day, repeating week 9 until you hit your target weight. Alternatively, switch to one of our other walking plans, or if you’re ready for a new challenge, follow one of our Couch to 5K running plans. These use the run/walk method to ease you into running.
Looking for a shorter walking plan? Try our 28-Day Plan for Weight Loss or our 21-Day Shed The Pounds Walking Plan.
