A 21-Day Walking Plan For Fat Loss

Nowadays, everyone is crazy about exercising and dieting. People want to make a better version of themselves by adding difficulties to their lives such as high-intensity workouts and strict diets. However, this is an erroneous view.

All you need to do is maintain a healthy lifestyle. Proper diet and simple training are the keys to a healthy lifestyle (1) – unless you’re training for a fitness competition of some sort. We recommend you take the basic concept of the 80/20 rule, which follows the principle that 80% of weight loss comes from making healthy changes to your diet and the remaining 20% comes from being physically active.

If you’re just starting out on your fitness journey, we recommend you find a suitable form of exercise that you enjoy. Start your journey with walking. Why should you choose walking? Walking has a number of benefits, including maintaining a healthy weight, preventing or managing various conditions (heart disease, high blood pressure, type 2 diabetes), strengthening your bones and muscles, improving your mood, and improving your balance and coordination (2). That’s enough for a start, isn’t it?

So, we’ve prepared a 21-day walking plan for fat loss. This 21-day walking plan will help you achieve your body goals. But don’t just think about 21 days, because you’ll need to include this exercise in your new daily routine well beyond the 21-day mark. Scroll down to see this 21-day walking plan for fat loss.

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What Is a 21-Day Walking Plan for Fat Loss?

A 21-day walking plan for fat loss is a structured exercise regimen that involves daily walking sessions over three weeks, progressively increasing in duration, intensity, and resistance to promote weight loss and improve your overall fitness.

The idea behind this plan is to incorporate regular physical activity into your daily routine, which can lead to significant health benefits and a more active lifestyle in the long term.

Some of the benefits of such a plan include improved cardiovascular health, increased muscle strength and endurance, enhanced mental well-being, and of course, weight loss.

21-Day Walking Plan for Fat Loss

Easy: Should feel like a stroll

Moderate: The 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. Maintain an easy and steady pace.
• Day 2 – Walk for 12 minutes. Maintain an easy and steady pace.
• Day 3 – Walk for 15 minutes. Maintain 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. Maintain an easy and steady pace. Walk 10 minutes in the morning and 10 at night.
• Day 6 – Walk for 22 minutes. Maintain an easy and steady pace. Walk 11 minutes in the morning and 11 at night.
• Day 7 – Walk for 25 minutes. Maintain an easy and steady pace. Walk 13 minutes in the morning and 12 at night.

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Week 2 – Increase the intensity from easy to moderate

• Day 8 – Walk for 14 minutes: 2 minutes easy, 10 minutes fast, and 2 minutes of an easy cool-down.
• Day 9 – Walk for 16 minutes at a moderate pace.
• Day 10 – Walk for 18 minutes: 3 minutes easy, 12 minutes fast, and 3 minutes easy.
• Day 11 – Walk for 20 minutes at a moderate pace.
• Day 12 – Walk for 22 minutes: 4 minutes easy, 14 minutes fast, and 4 minutes easy.
• Day 13 – Walk for 24 minutes at a moderate pace.
• Day 14 – Walk for 26 minutes: 5 minutes easy, 16 minutes fast, and 5 minutes easy.

Week 3 – Increase elevation

• Day 15 – Walk up/down some stairs or a path with increasing elevation for 15 minutes. Cool down with 2 minutes of easy walking at the end.
• Day 16 – Walk for 25 minutes at a moderate pace.
• Day 17 – Walk up/down some stairs or a path with increasing elevation for 17 minutes. Add 2 minutes of fast walking.
• Day 18 – Walk for 27 minutes at a moderate pace.
• Day 19 – Walk up/down some stairs or a path with increasing elevation for 17 minutes. Cool down with 3 minutes of easy walking at the end.
• Day 20 – Walk for 30 minutes at a moderate pace.
• Day 21 – Fast walk for 25 minutes and end with an 8-minute easy walk.

Read more: Walking 15 Minutes A Day Is Good For You And Here’s Why

How to Lose Weight in 21 Days by Walking

The 21-day walking plan for fat loss works by gradually increasing the distance and intensity of daily walking sessions to challenge the body and burn more calories. This structured approach prevents boredom and plateaus, ensuring consistent progress toward your fitness goals.

In addition, incorporating resistance training exercises such as lunges, squats, or carrying weights while walking can help build lean muscle mass and further enhance fat burning during the workouts (3).

Here are some tips to get the most out of a 21-day walking plan for fat loss:

• Start slow and gradually increase intensity: It’s important to build up stamina and endurance before you push yourself too hard. Start with shorter walks at a comfortable pace, slowly increasing the duration and speed as you progress.
• Stay consistent: To achieve your desired results, it’s essential that you stick to the plan and incorporate daily walking sessions into your routine. Skipping days or being inconsistent can hinder your progress and potentially lead to you falling off the workout routine.
• Mix it up: Varying the terrain, incorporating hills or stairs, or trying different routes can make walking more challenging and engaging, which will lead to better fitness outcomes.
• Listen to your body: If you experience any pain or discomfort during walks, slow down or take a break. It’s essential to listen to your body and avoid pushing yourself too hard, particularly if you’re new to exercising.

You can also opt to walk in your home if that suits you better. Find out more in our blog post, Indoor Walking Plan.

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How Much Weight Can You Lose on a 21-Day Walking Plan for Fat Loss?

While individual results may vary, participants in a 21-day walking plan who combine it with a proper diet can generally expect to lose anywhere from 1 to 2 pounds per week, which amounts to a total of 3 to 6 pounds over the three weeks. This range assumes that the walking plan is accompanied by dietary adjustments and consistent effort.

The amount of weight you can lose will vary significantly among individuals and is influenced by several key factors.

1. Starting Weight: Individuals with a higher starting weight may experience more significant initial weight loss due to higher calorie burn rates during physical activity (4).
2. Diet: Diet plays a crucial role in any weight loss journey (5). Pairing your walking routine with a balanced, calorie-controlled diet can enhance your results. Incorporating plenty of fruits, vegetables, lean proteins, and whole grains while reducing your intake of processed foods and sugary snacks is the key. The goal is to burn more calories than you consume each day. Walking will increase your daily calories burned and that’s one of the many reasons it’s effective for weight loss.
3. Walking Intensity: The pace and intensity of your walks affect the number of calories burned (6). Increasing your walking speed or incorporating inclines can boost your calorie expenditure.
4. Consistency: Sticking to the plan and walking regularly is essential if you want to see results. Consistency helps establish habits and ensures continued progress.

Consistency is the cornerstone of any successful weight loss plan. Walking daily, even if it’s just for a short duration initially, will help build a routine that can be sustained in the long term.

In addition, a balanced, calorie-controlled diet amplifies the benefits of your walking routine by providing the necessary nutrients to adequately fuel your body and support fat loss.

Remember, the ultimate goal is not only weight loss but to adopt healthier lifestyle habits that can be maintained beyond the 21 days. As you progress, these small changes can lead to significant health improvements and long-lasting results (1).

Read more: How to Get 10,000 Steps a Day? Tips and Tricks

Frequently Asked Questions

• How much walking is good for fat loss?

For effective fat loss, combining a healthy calorie-controlled diet with walking briskly for at least 30 to 60 minutes most days of the week is recommended. This consistent routine can help create a calorie deficit, which is essential for fat loss (7). 

The intensity and duration of your walks can be adjusted based on your fitness level, but aiming for a total of 150 to 300 minutes per week is a good starting point. Combining walking with a healthy diet will yield the best results.

Check out our guide, Walking 6 Miles a Day, and learn how walking goes a long way to boosting your health.

• Does walking 30 minutes a day burn fat?

Yes, walking for 30 minutes a day can help burn fat (8). While the number of calories burned is dependent on factors such as your weight and walking speed, a brisk 30-minute walk can burn approximately 100 to 200 calories. 

Regularly engaging in this activity can contribute to a calorie deficit over time, which is necessary for losing fat.

So, How Many Miles to Walk a Day to Lose Weight? Find the answer to this question in our previous blog post.

• Can you lose belly fat by walking?

Walking can help reduce belly fat as part of an overall fat loss strategy. 

While spot reduction isn’t possible (9), regular walking will help burn calories and reduce body fat, which includes belly fat. To maximize the benefits, maintain a brisk pace and combine walking with a balanced diet and other forms of exercise for comprehensive fat loss (10).