Walking To Lose Weight Plans

The great thing about walking is it has a low barrier to entry: All it takes is a pair of sneakers and some determination to get going. Not only can incorporating it into your regular routine help boost mood levels, but researchers also found moderate-intensity walking showed a similarly visible reduction in risk for high cholesterol, high blood pressure, heart disease and diabetes when compared to vigorous-intensity running.

“While walking may not seem like a glamorous form of exercise, something is always better than nothing, ” says Lindsey Clayton, co-founder of Brave Body Project and a New York City-based run coach. “If you’ve made it a habit of skipping the gym and the only exercise you get is walking from your house to the car and back, adding in 10-, 20- or 30-minute sessions will make a difference.”

To help you get started, we’ve created this 4-week plan to help you burn 200–300 calories a session. (Please note: Calorie burn is a general estimate, this number will vary by individual, body composition, effort level, etc. For a more accurate reading, a heart rate monitor or other tracking device may be helpful.)

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Each of these walks should burn roughly 200–300 calories and, at the end of the month, you should feel comfortable increasing the walk’s duration, mileage and speed. You can also find ways to make it more challenging, such as adding weights, once you’ve mastered the plan.

By incorporating simple, dynamic stretches into your pre-walk routine (Clayton suggests knee pulls to your chest, butt kicks without hopping and lateral leg swings for starters), you’re helping your body prepare for the upcoming effort by increasing blood flow to your muscles.

By picking up the pace, you will naturally increase your cardiac output and intensity. Start this workout with a 5-minute warmup to get your body moving (3 out of 10 RPE — or rate of perceived exertion), followed with 20 minutes of effort and a 5-minute cooldown.

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4 minutes: Walk at a steady, brisk pace (intensity: 5 out of 10 RPE); you should be able to talk, but your breathing will be quick).

4 minutes: Move at steady, brisk pace (intensity: 7 out of 10; you should be able to answer short, brief questions, not carry on a full conversation).

Start this workout with a 5-minute warmup to get your body moving (3 out of 10 intensity), followed with 30 minutes of effort and a 5-minute cooldown. During your steady state walk, intensity should be between a 6 and 7 and you should be able to hold brief conversations. As the month goes on, this walk will feel easier.

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Strength-building movements like lunges, squats, planks and pushups can be incorporated into your routine, using only your bodyweight, dumbbells, resistance bands or other gym equipment of your choice.

It’s easy when you have a treadmill available to find a specific incline, set it and get climbing. However, it’s also great to try this one outside. Find a hill in your neighborhood that will take an estimated 3 minutes to walk up. Going at an intensity of 7, walk the hill. Return to the start (going down the hill) at an intensity of 5. Ideally, you’ll be able to complete this cycle at least four times during the day’s workout.

It’s important to let this program meet you where you are. Maybe cranking out a 30-minute start-to-finish walk on the first day feels impossible, and that’s OK. “If you tire easily, start slow and work you way up to a higher level. Begin with 5 minutes the first day, 10 minutes the next and up the volume from there, ” says Clayton. “Little changes and additions to your walking program will make a big difference.”

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On the other hand, if this feels like a breeze, then add resistance with weights. Whether it’s your actual walk or in the strength-training movements, make sure you’ve got the basics of each exercise down before upping the difficulty.

Ready to pick up the pace? Tell us you’re in by leaving a comment below. We’re here to help hold each other accountable and offer support.

Emily Abbate Emily has written for GQ, Self, Shape and Runner’s World (among others). As a certified personal trainer, run and spin coach, she’s often tackling long runs or lifting heavy things. In addition to that, she’s working on Hurdle, a podcast that talks to badass humans and entrepreneurs who got through a tough time —a hurdle of sorts— by leaning into wellness.Whether you're a city dweller or prefer the rolling hills of this green and pleasant land, walking is one of the easiest ways to get active, and you can definitely look to walking for weight loss. With an average of 2, 900 of you looking up 'walking for weight loss' every month, it's safe to say that the question of whether a quick stroll or your daily 10k - though you'd be surprised to find you may only need half that number - can help you lower body fat is on your minds.

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PT Sam McGowan about the intricacies of this cheap but versatile practice. Scroll on for your beginner four-week walking for weight loss plan, as well as all the answers to your walking for weight loss queries.

Remember: losing weight safely and sustainably is the best way to go. Talk to your healthcare professional if you have concerns about your weight loss program.

For anyone who dreads intense HIIT home workouts, you'll be pleased to hear they're not the only option if you're trying to lose body fat, and walking is a legit option for weight loss.

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'When it comes to walking for weight loss, movement, in general, is great – it's all about energy balance, ' McGowan explains. In other words, you need to be expending more energy (calories) than you're taking in. This is known as being in a calorie deficit.

McGowan continues, 'When we’re trying to lose weight we need to be in a calorie deficit – this means burning more calories than we’re eating.'

Increasing our daily movement (through an activity we can perform for a sustained period, like walking) is a great way to increase daily calorie expenditure.

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While any form of exercise will help you increase your daily calorie burn (some potentially in a shorter time), walking for weight loss is an accessible starting point for many people. It doesn't require more than a very basic level of fitness and strength. It's also low impact and doesn't necessitate any kit, save for perhaps some good footwear.

Exercise (and walking) isn't the only strand of healthy weight loss, though and actually, it's more efficient (and accurate) to create a calorie deficit through your nutrition.

Fortunately, we've got a veritable treasure trove of handy guides to help you lose weight by walking. The list starts with beginner-friendly help, progressing to more advanced. If you're brand new to walking for weight loss, stick with steps 1 and 2.

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So, to answer the question, 'Can you lose weight just by walking?' Absolutely. You just need to dial in your nutrition, too.

Does walking help you lose weight? Yes, but before you chuck on your kicks and head for the park, there are some need to knows, to avoid putting yourself at risk of injury. Whilst it might be a low-impact activity, you still need to do it right.

Lift your torso up and out of your hips and sense your body ‘lengthening’. This will prevent you from lapsing into a slouch and ‘walking heavy’, which could hinder the way walking for weight loss works.

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'Good posture allows you to take full breaths and fully engage your core muscles, as well as your legs and glutes to achieve a better, more powerful stride, ' says David Wiener, training specialist at fitness app Freeletics.

Your head weighs around four-and-a-half kilos, so don’t drag yourself down by staring at the ground on your walking for weight loss quest. Cast your gaze forward, so your head is balanced on your neck and spine.

By keeping your body upright, you'll be able to land with your feet directly underneath your body – this will help you to walk lightly.

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'Overstriding can be the cause of injuries, so make sure your steps aren’t too big, which can add additional pressure to your joints, and hinder your walking for weight loss progress, ' Wiener explains.

Keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid and move your arms backwards and forwards slightly across your body.

'A strong-arm motion can burn 5-10% more calories and add speed, which will again increase calorie burn, ' says Wiener. It's a handy hack to walking for weight loss, and one that people often let slip.

Intermediate Walking Workouts

Take time to practise walking slower than you would normally, so you can be conscious of whether your footfall is light or heavy, whether your head feels poised on your neck and spine, and whether you can sense unnecessary tension in your arms, shoulders and back. This will all help your walking for weight loss advancement.

‘Strike the ground heel first and roll through the step from your heel to your