A 21-Day Walking Plan for Fat Loss

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.