Reviewed by Dietitian Karen Ansel, M.S., RDN
Getty Images. EatingWell design.
Key Takeaways
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Walking is an outstanding exercise for weight loss that you can do almost anywhere.
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This 7-day walking plan for weight loss provides beginner and intermediate routines.
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Aim for 150 weekly minutes of walking at a moderate pace.
Whether you’re walking your dog, walking to work or taking an after-dinner stroll, walking is a step (literally) in the right direction for your health. Especially if weight loss is a goal. Plus, it doesn’t require any expensive equipment, and you can do it almost anywhere.
As effective as walking is for weight management, there isn’t a one-step-fits-all equation. While you might have heard that 10,000 steps per day is the magic number for health, it’s not necessarily the amount everybody needs, says Chrissy Carroll, M.P.H., RD, CPT, a certified personal trainer, running coach and owner of Snacking in Sneakers. “The 10,000-step goal was actually an arbitrary number that came from a marketing campaign from an early pedometer,” she says. “While research has noted that among those who have lost significant amounts of weight, most do get an average of 10,000 steps per day, other studies have shown health benefits can occur at lower step amounts.”,
Related: Is Walking a Good Enough Form of Exercise?
When it comes to walking for weight loss, it may be more helpful to focus on the amount of time you move than on the number of steps you take. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity aerobic activity per week, like brisk walking, plus two additional days of muscle-training activities, such as weight lifting or resistance band workouts., There’s no hard-and0fast rule for how to fit this in. So, you can break it down however you like to fit it into your lifestyle. Also, keep in mind that the CDC recommendations are for optimal health. Depending on your eating patterns and lifestyle habits, you may need more than the recommended weekly 150 minutes to meet your weight-loss goals.
To get you started, Carroll and I developed this easy-to-follow seven-day walking plan for weight loss (we’re both registered dietitians and certified personal trainers). Depending on your experience level, you can choose between beginner and intermediate routines.
In addition to walking, we’ve also included strength training to build calorie-burning muscle, plus stretching and active rest sessions to help you recover.
Related: Trying to Lose Weight? Here’s Why Strength Training Is as Important as Cardio
Day 1
Beginner:
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15- to 20-minute walk at a brisk pace
Intermediate:
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30- to 35-minute walk at a brisk pace
Day 2
Beginner:
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25- to 30-minute walk at a comfortable pace
Intermediate:
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25- to 30-minute alternating-speed walk (Rotate between 1 minute at a comfortable pace and 1 minute at a fast pace.)
Day 3
Beginner
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15-minute walk at a comfortable pace
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Active recovery, such as yoga, stretching or mobility training
Intermediate:
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15- to 20-minute walk at a comfortable pace
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Active recovery, such as yoga, stretching or mobility training
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20 minutes of muscular endurance training such as weight lifting or body-weight exercises
Day 4
Beginner:
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15- to 20-minute walk at a brisk pace
Intermediate:
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45- to 50-minute long walk at a comfortable pace
Day 5
Beginner:
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20- to 25-minute walk at a comfortable pace
Intermediate:
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30- to 35-minute hill walk (Find a steep hill and walk uphill at a brisk pace. Then, walk downhill at a comfortable pace. Repeat until the workout is complete.)
Day 6
Beginner:
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20- to 25-minute alternating-speed walk (Rotate between 1 minute at a comfortable pace and 1 minute at a brisk pace.)
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Active recovery, such as yoga, stretching or mobility training
Intermediate:
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15-minute walk at a comfortable pace
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Active recovery, such as yoga, stretching or mobility training
Day 7
Beginner:
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10-minute walk at a comfortable pace
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Active recovery, such as yoga, stretching or mobility training
Intermediate:
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30-minute walk at a comfortable pace
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20 minutes of muscular endurance training such as weight lifting or body-weight exercises
Strategies for Walking Success
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Get the Pace Right. The CDC defines brisk walking as walking at a 15- to 20-minute per mile pace. Or, try Carroll’s simple talk test: “A brisk walk is where you could speak some words to a friend next to you, but you wouldn’t be able to sing.”
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Listen to Your Body. It can take time to work up to a brisk pace. If you’re not quite there yet, focus on taking a few seconds off your mile pace daily or weekly, checking in with how your body feels.
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Break It into Bite-Size Chunks. Reaching your weekly 150 minutes can come in many forms. Feel free to break up longer walks into 10- to 15-minute intervals throughout the day. Or, maybe you’d prefer to walk 2 miles per day, 5 days a week, at a 15-minute mile pace. You can also walk more slowly, focusing on hills. Neither one is better than the other. The most important thing is to do it consistently.
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Add On When You Can. Ideally, the goal is to work up to and then exceed the CDC’s recommended 150 weekly minutes. Adding an additional 1 to 5 minutes to your daily walk as your fitness and schedule allow is a great start.
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When You’re Ready, Take It to the Next Level. If the intermediate plan feels too easy, spice it up by throwing in a hill interval, light jog or extended walk. Better yet, consider a pair of ankle weights to help add some weight training to your sessions.
How Walking Can Help with Weight Loss & Health
Weight loss isn’t the only benefit you’ll see once you start walking. Regular exercise, like walking, can improve blood sugar, cardiovascular health, mental health and sleep., It may even help you live longer. For instance, one meta-analysis of 15 studies found that people over 60 who walked between 6,000 and 8,000 steps per day and adults under 60 who logged between 8,000 and 10,000 steps daily had a reduced risk of mortality. While a lower risk of death doesn’t necessarily translate into pounds lost, it is certainly a positive move for your health. “Increasing steps from your current baseline will have a major benefit on health regardless of whether you reach a higher step goal,” says Carroll. That can keep you moving and active well into your future years.
As effective as walking is for weight loss, don’t underestimate the importance of your eating habits. For optimal results, consider pairing your walking routine with one of these healthy meal plans for weight loss. If possible, working with a registered dietitian can also help you develop a weight loss–friendly eating plan tailored specifically to your lifestyle and food preferences.
Tips to Mix Up Walking & Make It Fun
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Enlist Entertainment. Create a fun new playlist, tune into a podcast, listen to an audiobook or some stand-up comedy. Just make sure you’re in an area where it’s safe to pop in your earbuds before tuning in.
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Change Your Scenery. This could mean trying new trails, exploring new areas of town, going to a track, walking stadium ramps, using the treadmill next to a friend or switching up when you work out to get a glimpse of the sunrise or sunset.
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Reward Yourself. Track your progress and give yourself a reward every time you reach a new goal. Then treat yourself to those leggings you’ve been eyeing, a new visor or a comfy new pair of walking shoes.
Related: 7 Best Walking Shoes According to Podiatrists
The Bottom Line
Walking is an excellent form of movement that you can do almost anywhere, no fancy equipment or gym membership required. For optimal health, the CDC recommends 150 minutes or more of moderate-intensity aerobic activity—like walking—per week. Those extra steps will pay dividends for your long-term health. However, for weight loss, you may also need to modify what you eat in addition to getting your steps in. And don’t forget strength training. By building more calorie-hungry muscle, you’ll burn even more energy.
As effective as walking may be for weight loss, it also feels good! That’s why Carroll encourages her clients to remind themselves of the benefits that occur outside of weight loss. “When we can develop enjoyment for exercise that is not linked to a number on the scale, we’re more likely to make it a lifelong habit,” she says.
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