4-week Walking Plan for Weight Loss

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The big advantage of walking is that you don’t have to learn the movement, you just need to wear quality shoes, dress appropriately for the weather and get going. The benefits of walking are many: from improved mood, to reduced risk of high cholesterol, high blood pressure, heart disease and diabetes.

Although walking is not seen by many as a physical activity, it definitely is. In order to get started and make walking your regular physical activity, we bring you a 4-week walking plan for weight loss. Along with a proper diet and calorie deficit, walking will contribute to achieving desired body weight, along with all the other benefits listed above.

The walking plan for weight loss is for a period of 7 days which you should repeat throughout the first month, after which you should make the training more difficult in order to make more progress.

In addition to walking training, this plan also includes 2 strength training workouts that you will combine with walking. You can do strength training in your own home and it can consist of basic exercises such as squats, lunges, push-ups, different plank variations, and if you have elastic bands or dumbbells, include those exercises in your training too.

4-week walking plan for weight loss:

1. dayFast walk for 20-30 min
2. dayWalking at moderate speed for 40 min + strength training
3. dayUphill walk for 20-30 min
4. dayWalking at moderate speed for 40 min + strength training
5. dayFast walk for 20-30 min
6. dayUphill walk for 20-30 min
7. dayREST

Additional tips for 4-week walking plan for weight loss:

  • Repeat the workout program for 4 weeks.
  • After the first month, increase the duration of training and speed.
  • At the beginning and end of each workout, do a short warm-up and cool-down for 5-10 minutes.
  • The training you do must be challenging, but not too difficult so that you cannot finish.
  • If you are a beginner, start slowly, find the optimal pace and try to push a little harder.

Let me know in the comments if you have started a 4-week walking plan for weight loss.


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