Plan Exercise

3 Walking Plans to Help you Lose Weight

8 Weeks of Training for the Gauntlet

Will walking help you lose weight?  The answer is YES! If you are just starting your fitness journey or are looking for a new routine, walking could be a good workout as long as you follow some basic steps to increase the amount of calories you burn.

Any form of movement is better than none at all. The average mile walk burns 100 calories and if you vary your walking speed instead of maintaining the same pace during your stroll, you will burn even more calories…have you heard of interval training?  Interval training is a newer trend and has proven to have great results.

One study through the University of Virginia found that women who varied their walking speed during their 30 minute walk 5 days a week lost six times more belly fat over a 12 week period than women who walked slow five days per week (study.)  Remember it’s all about the goal you set and the consistency you commit to.

So what is a varied pace?  First take the time to figure out how many steps you walk in 15 seconds, then multiply the number of steps by 4.  That will give you the number of steps you walk comfortably in one minute. A brisk walk would average 130-140 steps per minute, but the faster you walk, the more calories you burn. When you alternate the pace during a 30 minute walk, you have a varied pace. If you are just beginning with a walking routine you should shoot for an 18-20 minute mile and work towards 2 miles in 30 minutes. Combining a varied pace during your walk while increasing the amount of steps you can complete in 30 minutes into your fitness goal will be great for your waistline and your health.

Below are three walking plans you can follow.  You can use any plan on any given day, as long as you get in the 30 minutes 5 days a week.  These were created knowing that you may not have 30 minutes consecutively to walk each day, but you can find 10 or 15 minutes throughout your day.   If you can’t find 10-15 minutes a day for you, that’s another topic we need to discuss and I would be happy to help you find the time. 🙂 Message me at fortyandyonder@gmail.com) for help.

Before you begin your walking plan you need to:

  • Have a good pair of walking sneakers
  • A watch that tracks steps and has timer
  • A mindset that you will commit and be consistent.
  • WRITE down your SMART Goal (specific, measurable, attainable, relevant and time based)
    • Example:  I will lose 10 pounds in 12 weeks by walking 30 minutes a day 5 days a week and will increase my steps on each walk.  (This combined with a balanced diet is important.)
  • A way to track your progress.  This could be on your phone or on paper.

Plan 1: Walk for 30 minutes once a day

  1. Head outside with good sneakers on and a watch on your wrist.
  2. Look at the time and warm up by walking for 2 minutes. If you can, count how many steps you do per minute so you can increase it each day.
  3. Begin a brisk walk (130 or more steps per minute) for a minute (longer if you can.)  
  4. Slow down to your comfortable walk for 2 minutes (recovery time.)
  5. Repeat 9 times or until you get to 27 minutes.
  6. Finish the last minutes at a slow pace to cool down.
  7. Write down your steps in 30 minutes and set a goal for the next day increasing the steps.
  8. Repeat 5 days a week.

Plan 2: Walk for 15  minutes twice a day

  1. Always have sneakers and a watch with you.
  2. Look at the time and warm up by walking for 2 minutes. If you can, count how many steps you do per minute so you can increase it each day.
  3. Begin a brisk walk (130 or more steps per minute) for a minute (longer if you can.)  
  4. Slow down to your comfortable walk for 2 minutes (recovery time.)
  5. Repeat 4 times or until you get to 12 minutes.
  6. Finish the last minute at a slow pace to cool down.
  7. Write down your steps in 30 minutes and set a goal for the next day increasing the steps.
  8. Repeat 2 times a days, 5 days a week.

Plan 2: Walk for 10 minutes three times a day

  1. Always have sneakers and a watch with you.  .
  2. Look at the time and warm up by walking for 1 minute. If you can, count how many steps you do per minute so you can increase this each day.
  3. Begin a brisk walk (130 or more steps per minute) for a minute (more if you can.)  
  4. Slow down to your comfortable walk for 1 minute (recovery time.)
  5. Repeat 4 times or until you get to 8 minutes.
  6. Finish the last minute at a slow pace to cool down.
  7. Write down your steps in 30 minutes and set a goal for the next day increasing the steps.
  8. Repeat 3 times a days (after breakfast, lunch and dinner), 5 days a week

Example of tracking sheet for your goals

So soak up the beautiful weather by walking outside! Burn calories, lose weight and inches as well as many other health benefits like lowering rates of hypertension, high cholesterol, heart disease and diabetes!

Comment below or write me an email to let me know your progress!  I love hearing success and failures. Remember every failure is a lesson, how you deal with it will determine your success.  So stand up, create your goal, write it down and begin today. I’m waiting to hear from you!

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