21-Day Walking Plan for Fat Loss
Easy: Should feel like a stroll
Moderate: Pace increases, but you can still hold a conversation
Fast: Talking should be tough
WEEK 1 (Optional: split the minutes between morning and evening)
Day 1 – Start with 10 minutes. Keep an easy and steady pace.
Day 2 – Walk for 12 minutes. Keep an easy and steady pace.
Day 3 – Walk for 15 minutes. Keep an easy and steady pace.
Day 4 – Walk for 18 minutes. It may be easier to split the minutes from this point until the end of the week. Walk 9 minutes in the morning and 9 minutes at night.
Day 5 – Walk for 20 minutes. Keep an easy and steady pace. Walk 10 minutes in the morning and 10 at night.
Day 6 – Walk for 22 minutes. Keep an easy and steady pace. Walk 11 minutes in the morning and 11 at night.
Day 7 – Walk for 25 minutes. Keep an easy and steady pace. Walk 13 minutes in the morning and 12 at night.
WEEK 2 – Increase intensity from easy to moderate
Day 8 – Walk 14 minutes. 2 minutes easy, 10 minutes fast, and 2 minutes easy cool down.
Day 9 – Walk 16 minutes with a moderate pace.
Day 10 – Walk 18 minutes. 3 minutes easy, 12 minutes fast, and 3 minutes easy.
Day 11 – Walk 20 minutes with a moderate pace.
Day 12 – Walk 22 minutes. 4 minutes easy, 14 minutes fast, and 4 minutes easy.
Day 13 – Walk 24 minutes with a moderate pace.
Day 14 – Walk 26 minutes. 5 minutes easy, 16 minutes fast, and 5 minutes easy.
WEEK 3 – Increase elevation
Day 15 – Walk up/down the stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of easy walking at the end.
Day 16 – Walk 25 minutes with a moderate pace.
Day 17 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walk.
Day 18 – Walk 27 minutes with a moderate pace.
Day 19 – Walk up/down the stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of easy walking at the end.
Day 20 – Walk 30 minutes with a moderate pace.
Day 21 – Fast walk for 25 minutes and end with an 8 minutes easy walk.

Sources
- (1) https://www.merckmanuals.com/en-ca/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats
- (2, 3) https://mystateoffitness.com/consistency-over-intensity/
- (4) https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261?pg=1
- (5, 6) https://jamesclear.com/new-habit