Your Walking for Weight Loss Guide

Take It One
Step at a Time
You want to walk, but how do you get yourself
out the door? You need a plan! Walking for
30 to 60 minutes each day is one of the best
things you can do for your body and mind. Our
four week schedule can help get you started.

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Walking For Weight
Loss
Following a schedule will help you make a commitment
to your goals, but it doesn’t have to be the same old
grind every day.

If you’ve decided it is time to start walking for 3. Walking Schedule: Determine how often to walk,
health, fitness, and weight loss, you’ve already how fast, different types of walking, and how far
taken a great first step. to build up to the level of 30-60 minutes per day.

4. Staying Motivated: Explore techniques for

Before You Get Started
1. Preparing to Walk: Learn what you need to do
before you begin a walking program. This may
include getting medical advice or investing in
basic walking gear like shoes and clothing.
2. Walking Technique: Next, you should learn a
good walking technique, focusing on proper
posture, use of arms, and leg motion.
keeping yourself walking and avoiding common
mistakes.
Setting Realistic Expectations
Don’t be harsh on yourself if you can’t go long
distances right away—you’ll work up to them!
Especially if you’re new to exercise, focus on starting
slow and finding consistency. You’ll notice your
body getting stronger as time goes.

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Find the Right Shoe
Expert Tip
1. Fit: Your shoes must fit well, but leave enough room so your feet can
If you are new
expand while walking. Your walking shoes should be a size to a size
to walking, it
and a half larger than your dress shoe. is best to build
2. Flex: Good walking shoes are flexible. Your foot flexes as you roll up your walking
time gradually.
through a step from heel to toe. If your shoe doesn’t flex with it, you
If you have been
can’t get a good walking motion and your feet fight your shoes with
walking for less
each step. See if your shoe bends on the ball of the foot and if you can than 30 minutes at
twist it from side to side. If it is stiff as a board, you need different a time, start with
shoes. a 10-minute or
20-minute walk
3. Flat: Walking shoes should be flat, with little difference in height to see how you do.
between the heel and the ball of the foot. This is one of the biggest Repeat that walk
differences between a good walking shoe and some running shoe daily and add a
designs. Look for designs that are flat, rather than a built-up heel. couple of minutes
of walking time
How Fast Should You Walk? to it after the first
week. Continue
Whether you are walking for fitness or weight loss, you should walk fast
to do this so you
enough to achieve a fat-burning walking pace. The speed of a brisk pace steadily improve
is different for each person as it depends on your heart rate, age, and level your endurance.
of fitness. A brisk walking pace can be from 13 to 20 minutes per mile, or
from 3.0 mph to 4.5 mph. Wendy Bumgardner
Walking Expert

How Long Should You Walk?

Aim for a brisk walk of 30 to 90 minutes most days of the week for weight
loss. You can walk more on some days and less on others, but the total
time for the week should be at least 150 minutes (2.5 hours).

Let’s Get Started!

On the next two pages you will find our 4-Week Walking for Weight Loss
Schedule and 4-Week Walking Tracker. Follow the schedule each day for
optimal results, and keep track of each workout to see your progress!

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4-Week Walking for Weight Loss Schedule
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Long walking Day off with no Short walking Short walking Long walking Short walking Long easy walking
workout with 60 walking workout, workout with workout with 30 workout with 60 workout with day with 30
minutes at a brisk but you can enjoy 30 minutes at a minutes at a brisk minutes at a brisk 30 minutes at a minutes at a brisk
pace easy strolls brisk pace, plus a pace pace brisk pace, plus a pace, then 30 to
strength training strength training 90 more minutes
workout workout at an easy pace

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Long walking Day off with no Short walking Short walking Long walking Short walking Long easy walking
workout with 60 walking workout, workout with workout with 30 workout with 60 workout with day with 30
minutes at a brisk but you can enjoy 30 minutes at a minutes at a brisk minutes at a brisk 30 minutes at a minutes at a brisk
pace easy strolls brisk pace, plus a pace pace brisk pace, plus a pace, then 30 to
strength training strength training 90 more minutes
workout workout at an easy pace

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Long walking Day off with no Short walking Short walking Long walking Short walking Long easy walking
workout with 60 walking workout, workout with workout with 30 workout with 60 workout with day with 30
minutes at a brisk but you can enjoy 30 minutes at a minutes at a brisk minutes at a brisk 30 minutes at a minutes at a brisk
pace easy strolls brisk pace, plus a pace pace brisk pace, plus a pace, then 30 to
strength training strength training 90 more minutes
workout workout at an easy pace

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Long walking Day off with no Short walking Short walking Long walking Short walking Long easy walking
workout with 60 walking workout, workout with workout with 30 workout with 60 workout with day with 30
minutes at a brisk but you can enjoy 30 minutes at a minutes at a brisk minutes at a brisk 30 minutes at a minutes at a brisk
pace easy strolls brisk pace, plus a pace pace brisk pace, plus a pace, then 30 to
strength training strength training 90 more minutes
workout workout at an easy pace

WALKING FOR WEIGHT LOSS 04

 Your 4-Week Walking Tracker
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Miles: Miles: Miles: Miles: Miles: Miles: Miles:

Total Time: Total Time: Total Time: Total Time: Total Time: Total Time: Total Time:
Steps: Steps: Steps: Steps: Steps: Steps: Steps:
Pace: Pace: Pace: Pace: Pace: Pace: Pace:

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

Miles: Miles: Miles: Miles: Miles: Miles: Miles:

Total Time: Total Time: Total Time: Total Time: Total Time: Total Time: Total Time:
Steps: Steps: Steps: Steps: Steps: Steps: Steps:
Pace: Pace: Pace: Pace: Pace: Pace: Pace:

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21

Miles: Miles: Miles: SMiles: Miles: Miles: Miles:

Total Time: Total Time: Total Time: Total Time: Total Time: Total Time: Total Time:
Steps: Steps: Steps: Steps: Steps: Steps: Steps:
Pace: Pace: Pace: Pace: Pace: Pace: Pace:

Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28

Miles: Miles: Miles: Miles: Miles: Miles: Miles:

Total Time: Total Time: Total Time: Total Time: Total Time: Total Time: Total Time:
Steps: Steps: Steps: Steps: Steps: Steps: Steps:
Pace: Pace: Pace: Pace: Pace: Pace: Pace:

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