Shed Pounds and Boost Calorie Burn With Our Walking Plan for Weight Loss

If you’re ready to tap into the health benefits of walking, but aren’t quite sure how to get started, we have good news. We’ve teamed up with fitness experts to share a walking plan for weight loss. The best part? It’s beginner-friendly and you can customize it to your needs and fitness level. 

How to get started with a walking plan for weight loss

“Walking is by far one of the most important things we can do for our long-term health,” says Joy Puleo, NPCP, ACSM and Director of Education at Balanced Body. So it’s no wonder it’s the most popular form of exercise, too. “The healthiest walking workout is to get up out of your chair and commit to walking three to five times on weekdays and at least one day over the weekend.”

That may seem daunting at first, but stick with it and you’ll notice an increased calorie burn and improvements in your overall health. “Consistency is the first and most important workout strategy,” Puleo says. “Take the pressure off doing it right, doing it too fast or too slow. Just commit to the walk, enjoy your time outside and ask a friend to join!”

Walking plan for weight loss

If you want to walk to lose weight, the goal is to progressively build up your endurance. This could mean gradually increasing your distance or speed to a brisk walk. Also smart? Breaking your walks into smaller portions that are manageable for your current fitness level, suggests Caitlin Donato, Director of Fitness at Pritikin Longevity Center. 

Ready to get started with a walking plan for weight loss? Just follow these simple steps to help you reach your goals.

1. Start small

Begin with an initial goal of 10-15 minutes of walking three times a week with time to recuperate in between. Do this for two to three weeks with the second week focusing on slightly increasing the walking pace, suggests April Gatlin, ACE, CPT, and Master Coach at STRIDE Fitness. 

After staying consistent for two to three weeks, increase the duration of the walk to 15-20 minutes three times a day for four days a week. Continue with this plan for another two to three weeks, Gatlin says. 

2. Pick up the pace

“Vary your speed by creating intervals where you are walking at a relaxed pace followed by short intervals increasing speed,” says Puleo. “This will challenge your cardio threshold and increase general cardiovascular health.”

“Even adding short intervals of light jogging will do the trick — as little as 20 to 30 seconds for every two minutes of walking can reap excellent results,” Puleo adds. Plus it burns more calories, too, jumpstarting your walking for weight loss goals.

3. Add inclines (and declines) 

If you walk the same route and terrain repeatedly, the body anticipates and learns your routine, so the benefits may not be as impactful, says Puleo. However, adding inclines and declines will both increase challenge and change up the routine (plus it challenges different muscle groups). 

If you’re on a treadmill, try switching up the incline during your walk. (And don't forget to check out our 28 day indoor walking plan for weight loss!) And if you prefer to get your physical activity outdoors, consider strolling in a hilly neighborhood on some days to keep your body guessing.

4. Put it all together 

If you feel comfortable after about three weeks, walk for 20-25 minutes four times a week. But instead of a leisurely stroll, focus on a quicker stride and pumping your arms to bring the heart rate up, says Gatlin. 

“Make it interval-based one day: pick up the pace from one mailbox to the other, then take more of a recovery walking pace to the next mailbox, then back to the more intense pace. This type of variety will work the heart rate recovery,” she explains.

Finally, increase the duration to 25-30 minutes a day, five days a week. For two of those days, focus on a steady pace the entire walk. The other three days, practice upping the intensity and interval walking at a brisk pace.

5. Track your progress 

Consider using a heart rate monitor or fitness tracker during your walks. Or use the rate of perceived exertion (RPE) scale to assess your efforts, notes Donato. If you’re using a heart rate monitor, aim for 70-75% of your maximum heart rate. To manually calculate your maximum heart rate, subtract your age from 220. 

If you are using the RPE scale, your goal should be to walk at a pace that feels somewhat hard. You should be able to maintain a conversation, but it should sound breathy, she explains. 

The benefits of a walking plan for weight loss

“This plan is effective at weight loss because it optimizes fat burning, improves cardiovascular health and boosts metabolism,” Donato says. “We burn fat at the greatest percentage when we are working within our aerobic zone [between 70-79% of our maximum heart rate].”

“When working within an aerobic zone, or at a moderate intensity, we’re also increasing our aerobic endurance, making our heart and lunge stronger as a result. Moderate-intense activity such as this walking plan is sustainable and easy to maintain long-term.”

Keep reading for more walking workout tips!

Looking for a Quick Calorie Burn? Try This 10-Minute Walking Fat Blast

Walking After Eating Revs Your Metabolism and Steadies Blood Sugar

Ready to Burn More Calories While Walking? Make These Tiny Tweaks

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.