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The Ultimate Walking Plan To Lose Weight And Tone Up

Couple walking in park

You don’t have to spend tons of cash on a fancy gym pass to shed those pounds and sculpt the body you’re aiming for. Instead, you can simply rely on what you’re doing every single day – walking. Walking isn’t the first thing you conjure up when someone talks about sports. Yet a proper walking plan has the same effect on your body as a regular workout. Follow this ultimate calorie-torching plan and walk your pounds away in a healthy and effective way.


What Are The Health Benefits Of Walking?

  1. Protecting your brain. Walking for only two hours a week was proven to reduce the risk of stroke by 30% (1). 
  2. Strengthening your bones.  Physical activities like bicycling and walking lower the risk of hip fractures, so you won’t lose your mobility when you get older (2). 
  3. Losing weight. According to the 2015 research, people who regularly took brisk walks are slimmer than those practicing other sports like running and swimming (3). In addition, walking lowers your blood sugar levels, which prevents development of diabetes (4). 
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So, walking is remarkably beneficial for your health. Yet the pounds won’t disappear if you simply walk to your job and back . As with any other sports, you need to follow a walking plan to achieve the best results.

Read More: A 21-Day Walking Plan For Fat Loss

walking plan

The Ultimate Walking Plan 

You can interchange the days as you wish and break the walks in parts if you don’t have enough time for a long one. 

  • Sunday: Perform a long walking workout, 60-minute brisk walking.
  • Monday: You can simply stroll, but there is no workout on this day.
  • Tuesday: A short workout with only 30-minute brisk walking. You may also have strength training on this day.
  • Wednesday: Short 30-minute brisk walking
  • Thursday: Long 60-minute brisk walking
  • Friday: Short 30-minute brisk walking with plus strength training
  • Saturday: Long easy walking day with 30-minute brisk walking, then 30 to 90 more minutes at an easy pace
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walking plan

Walking Workouts For Weight Loss

Here is the information about the different types of walking workouts outlined above. A brisk walking is when your heart rate is at 60-70% of your maximum heart rate. 

1. Short Walking Workout

  • Easy warm up for three to five minutes.
  • 30-minute brisk walk.
  • Slow down and perform an easy walk for 3-5 minutes.
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walking plan

2. Super​ Short Walking Workout

If you don’t have time for a sustained walk, find the time to take two to four 15-minute walks. Your time at a brisk pace for the day should add up to at least 30 minutes.

  • 1-3 minutes warm up.
  • 10-minute brisk walking.
  • 1-3 minutes at an easy pace.

walking plan

3. Long Walking Workout

  • 5 minutes warm up at an easy pace.
  • 60-minute brisk walking.
  • Slow down and walk for 5 minutes at an easy pace.
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Eventually, you can build up the body you dream about and significantly improve your overall health by following this walking plan. However, no workout can provide sustainable effect without a nutrient-rich, balanced diet such as the Vegetarian or the Mediterranean diet. Besides, if you want to get rid of your flabby arms at the same time, check the best heart-pumping exercises to remove your arm fat once and for all.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. You should consult with a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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  1. Do All Activities “Weigh” Equally? How Different Physical Activities Differ as Predictors of Weight (2015,
  2. Leisure‐Time Physical Activity and Risk of Fracture: A Cohort Study of 66,940 Men and Women (2017,
  3. Physical Activity in the Prevention and Treatment of Stroke (2011,
  4. Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance (2013,