The plan for week 1 is: Monday, Wednesday and Friday you do a 15 minute walk at level 1

Terms of Use Level 1 is a normal walking pace. All information was found on respective brand websites. You can virtually walk anywhere. 50-minute walk with intervals: Do 3 minutes at base pace then 1 minute at brisk-plus. You might see progress on the scale in as little as a week and start to notice a difference in the mirror within a month or so. As your walking pace speeds up, you’ll be covering more distance in the time, so this week we’re going to increase the distances a bit. Following this, it’s a gradual cool down through level 2 to level 1. Pair this walking plan to lose weight with the right diet and you'll see results in no time. It’s easy and doesn’t involve a ton of thinking. If you can sing or talk at great length, you're probably not working hard enough. Keep your front foot planted and your weight on the ball of your back foot. The goal is to stay in this position for as long as possible. And much like any form of exercise, whether it’s weight lifting, jogging, or even playing sports, there are a few rules and non-negotiables you need to accept if you want to see lasting results. Mayo Clinic: "Counting calories: Get back to weight-loss basics", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, 5-minute warm-up: Walk at a leisurely pace, 5-minute cool-down: Walk at a leisurely pace, 30-minute walk at a brisk pace with intervals: Every 5 minutes, speed up your pace for 30 seconds, then come back to your base pace for 5 more minutes, 35-minute walk at a brisk pace: Choose a route that has hills today to up your intensity and overall calorie burn. Spice up your cardio routine with this fun walking for weight-loss workout plan. Who wants to exercise when they feel like that? One of the most common reasons people fail to see lasting results is from lack of planning and setting unrealistic goals from the get-go. But if you want to end up at a different location, then it’s useful to use a route planner. Download the MyPlate app for a more accurate and customized estimate. "You can walk on a treadmill or outdoors, no financial investment is necessary and no special equipment is required other than a pair of walking shoes.". 50-minute walk at a brisk-plus pace: Focus on making your base pace a little faster than usual. The statements on this site have not been evaluated by the FDA. It’s free, it’s simple, and it’s easy on your joints. Leaf Group Ltd. We’ll start small and work our way up to a healthy distance. They’re based on these average walking speeds: A moderate walking pace is 3mph for most people, this is what we’ll take as the level 1 speed. Walk to lose weight: your 3 step plan Whether you want to walk for fitness, fun or to lose weight, give this walking plan a go. Richards' plan starts off with just 20 minute of brisk walking. In week 3 we have just one rest day, the level 3 interval at the weekend goes up to 5 minutes and the level 2 intervals join together to make one 10 minute interval. For the final week of this program, the weekday walks are split between normal and fast walking. Over time, as your fitness improves, you can shake things up and make them even more challenging by adding a few power moves into your walk. Any type of physical activity can help you make that happen, but there are plenty of reasons why walking works so well. Curious exactly how many calories you burn during your workouts? . At level 2 you’re walking a bit faster – enough to make you aware of your breathing. Push straight up through the heel of your front foot and the ball of your back foot until you are up again.

At the weekend, we stick with 5 minutes at level 3, but the level 2 time is increased to 15 minutes in total.

We're going to be posting, Your workout just got a BOOST ⚡Jump Start is the, 21-day walking plan [+downloadable guide], heart rate zones based on your maximum heart rate, At-Home Water Bottle Arm Workout (When You Don’t Have Weights), The 7 Minute “No-Run Cardio” Guaranteed To Make You Sweat! "It's the simplest form of aerobic exercise, making it a great choice for a kickstart plan to lose weight," Cathy Richards, an ACSM-certified exercise physiologist, tells LIVESTRONG.com. When you exercise regularly your metabolism starts operating more effectively. Studies show that 30-60 minutes of LISS training can help the body become conditioned over time to use fat as a fuel source. Originally published August 16, 2019 6:00:58 AM , updated Here are a few key indicators to help you find an accurate pace based on where you are in the program. Week 3 will be all about increasing your resistance. Here's how to get started. Remember when you were a kid and your parents forced you to brush your teeth every morning and every night, despite the dramatic tantrums and objections? The program is a 6 week walking schedule with intervals at 3 different walking speeds. You need to burn about 3,500 calories to lose a pound of fat. These are the health benefits you can expect when you start walking for exercise: Losing weight can be tricky considering the different factors at play. We’ve heard this phrase before, so why is it so important in regard to weight loss? There are 15 minute walks Tuesday to Friday and 30 minute walks Saturday and Sunday. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the I know, I know, I wish losing weight was easy enough to where this wasn’t a factor. Your focus for week one is to slowly increase the duration of your walks. "If that happens, you could easily sabotage your weight-loss efforts or even gain weight.". The program is a 6 week walking schedule with intervals at 3 different walking speeds. 22 Lunge Variations to Supercharge Leg Day. So, when you start a walking program to lose weight, incorporating these five strategies into your routine will help you ease into a healthier lifestyle overall and accelerate your results in the process. In order to plan your route, you need to know what distance you want to cover.

This 21-day walking plan is a beginner walking program designed for anyone looking to lose weight by getting in their steps. This can be walking uphill, hiking, or even taking the stairs. It should not be This easy-to-follow 21-day walking plan is the perfect stepping stone for anyone who wants to lose weight but also new to exercise! Privacy Policy

and 3) Find a walking buddy.

Come up on your toes and forearms, keeping your body completely straight (don't let your hips sag down or pike up). But if you don’t have a lot of time for exercise, or don’t enjoy fitness activities, then walking can be an ideal solution.