Walking Plan to Lose Weight Fast

Walking is the No. 1 exercise I warmly recommend to everyone who wants to lose weight or keep fit because it is easy to do, requires nothing but a pair of running shoes. At the same time, walking has awesome mental and physical benefits.

If you start walking for just 30 minutes every day, most days of the week, here’s what you can expect…. This walking plan to lose weight fast has various health benefits. Let’s have a quick look at the most important ones:

Young Woman Walking Fast Siluetthe in Sunset

  • Walking improves Heart Health

  • Regulates Blood Pressure

  • Improves Circulation

  • Strengthens Bones and  Muscles

  • Increases Lung Capacity

  • Improves Memory

  • Increases Productivity

  • Helps Produce Vitamin D

  • Delays Aging etc.


Blue Running Shoes with Orange Details

CHOOSE THE RIGHT SHOES – The only “equipment” necessary for walking are shoes.  “Walking shoes” should have flexible soles and should be comfortable, cushioned, lightweight.

-WALKING PLAN – this plan is important because it will maximize your losing weight results. The first four to six weeks are what’s called the initial conditioning phase. Weeks 5 to 12 are what’s called the improvement conditioning phase.

– KNOW YOUR ROUTE – It’s good to have a clear idea of where you’ll be walking on any given day. You’ll feel comfortable and confident. You won’t waste any walking time figuring out a route on the fly.

– FIND A WALKING BUDDY – Various studies confirm that having a strong support group is vital to achieving weight loss success.

–  VARY YOUR WALKING PACE – It’s interesting to know that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace.

–  PAIR YOUR WALK WITH H2O – The researchers estimate that increasing water intake by 1.5 liters a day would burn an extra 17,400 calories over the course of the year. Now imagine maximizing that water weight loss hack with metabolism boosting walk. Read More…

– DO MORE INCIDENTAL WALKING:   park your car further away from your destination and walk the extra distance/ take the stairs instead of the lift / walk the children to school etc.

–  ADD SOME HIGH-INTENSITY WALKS TO YOUR WALKING PLAN – Do at least 20 minutes of high-intensity walking 2-3 times a week as you’ll burn more fat during and after these cardio-intensive workouts.

–  DON’T FORGET YOUR DIET – Whether you are walking for fitness or fat loss, your diet should match your exercise goals. The best way is to combine your walking goals with Med Diet – healthy diet with a lot of fresh vegetables, fruit and healthy snacks on everyday base. Read more HERE.

Walking is simple, enjoyable and recommended by thousands of doctors. You can do it virtually anywhere. And, when it’s done right, walking can blast away fat as fast as jogging. Maybe faster…


Middle-aged Couple Walking in Foggy Street

For this “30 minutes for 30 days” challenge don’t do any other exercise than some stretching to keep your muscles supple. It doesn’t matter if you walk the whole 30-minutes in a single walk or do three 10-minute walks spread throughout the day. By walking every day, you give your fitness and weight loss a great kick start!


You need to start off with a pace that’s comfortable for you. Start walking on a flat terrain. Once you’re a few weeks into the walking program, you can increase the intensity by slowing adding hilly terrain or increasing your walking speed.

And… focus on duration at first. If you can walk, say, 15 minutes at a certain pace comfortably, you’re ready to walk a bit faster for the same 15 minutes.


Fast Walk on Difficult Hilly Terrain

The first 4-6 weeks are what’s called the initial conditioning phase. If you find that the first week is too easy, slightly increase the duration or intensity. If you find it too difficult, decrease the duration and intensity to a comfortable level. If at any time you feel the need to repeat a week, feel free to do so.

WEEK         WALKS PER WEEK             WARM UP (min.)     WALK (min.)       

  1.                     2-3                                   5 min.                      10  min.
  2.                     2-3                                   5                               10
  3.                       3                                     5                                15
  4.                      3                                      5                               15
  5.                    3-4                                    5                                20
  6.                    3-4                                    5                                20
  7.                    3-4                                    5                                25
  8.                    3-4                                    5                                25
  9.                       4                                     5                               30
  10.                       4                                     5                               30
  11.                       4                                     5                               35
  12.                       4                                     5                               35


ADD INTERVALS – Nothing burns fat like interval training. Just like swimming, cycling or any other exercise you can add intervals to your walking plan. Simply increase your speed / or add some hilly terrain / or climb some stairs for a few minutes. This will massively boost calories burned and your fitness levels!

While walking faster, focus on swinging your arms. The extra arm movement will help you burn more calories.


STROLL – This is a window-shopping type pace. On the RPE (Rating of Perceived Exertion) scale, it’s an intensity of about 4 out of 10.

BRISK WALKThis is an intensity of 5 – 6 out of 10 on the RPE scale.  You can carry on a conversation but will need to catch your breath every few sentences.

POWER WALK On the RPE scale it’s about a 7 or 8. You can still talk, but only in short spurts of 3-4 words.


To find your current pace, go to your local high school running track (it should measure one-quarter of a mile) or take a drive and measure a mile around the neighborhood with your car’s odometer. Then go out and walk the mile. If it takes you 20 minutes, that’s 3 mph (miles per hour); 15 minutes is 4 mph, 12 minutes is a highly athletic 5 mph (or 8km/h). The brisker your pace, the more calories you will burn.

If your pace is 3 mph – don’t worry! Walk regularly, and within 3 weeks, your pace and endurance will increase.


Blue Running Shoes with Blue Shoelaces

Walking the same old track can become boring.

Ideas for keeping your routine interesting:

  • Walk outdoors in different parks, different neighborhoods…

  • Bring along music to enjoy and motivate you

  • Don’t let cold winter weather hold you back from your daily walk

  • You can also invite a family member or friend along






Please follow and like us:

16 thoughts on “Walking Plan to Lose Weight Fast”

  1. Thank you for the much-needed reminder about walking. I have been very ill and 5 weeks in hosp. so this could very well be my gentle exercise as I recover. Great ideas and especially the indoor tracks that are great for winter.

    • I’m sure that gentle walking will help you in your recovering phase.
      I’d just like to suggest you walking outdoor whenever it’s possible. Even when the weather is cold. Walking outdoor has various benefits, like enjoying fresh air, outdoor space, company, green (in parks) which helps to relax or reduce stress.

  2. Great post! I find that walking for at least 30 minutes to be so beneficial to my mental clarity. I find answers that I need, new directions to follow just come into my mind and overall I am more relaxed.
    What do you think of using ankle weights while in the beginner stage of a walking plan?

    • Agree with you, Irma. Walking is a great way for mental clarity and relaxing /or reducing stress (beside its physical benefits). Walking for at least 30 minutes a day is a very good plan. In my opinion, there’s no need to use ankle weights, neither in the beginner stage nor improved.

      If you want more intensive walking, you can simply add intervals or some hilly terrain to your plan and that’s it:) My motto is – keep it simple, but, don’t give up!

  3. Hello, and thanks for sharing. Even for those who are not interested in walking after what you have said should have them so excited that they can’t wait to put on their walking sneakers.
    I do a lot o walking myself so I know first hand that walking is really beneficial for our bodies.

    • Thank you for your beautiful comment, Norman:)
      I’m also walking fan. I would be very happy if my article could motivate people start this easy and yet, so beneficial exercise.

  4. Im going to have to add walking to my running plan. I tend to run but getting back into cardio is tough and I think that walking is a great start to get back on track with that. Thank you so much for the information and a motivational game plan to achieve my goals.

  5. I love this post! Walking is my favorite exercise. I hate going to the gym, or really any type of indoor workout. I prefer to accomplish something while exercising, like clean the house, stack wood, shovel the garden dirt or snow. But walking, though not really accomplishing anything in that same way; I’m going somewhere and seeing things, and of course, accomplishing exercise! Thank you for sharing your insight with it. It’s a real encouragement to get going…even in the snow!

    • Walking is my favorite exercise, too. I’m not a big fan of gyms, but like doing some exercises at home. And always with my favorite music on. Doing exercises while listening to your favorite music makes you relax, forget stress or any problem you have and feel wonderful afterward.

      Your walking in the snow idea is great, but, a little bit impossible here, in Greece (where I live). Last 15+ years we didn’t have almost any snow here.

  6. I am slowly accepting the fact I am getting old. I have for the last 10 years or so been running 2 times a week, on average 4 miles each time.

    My back hurts and my knees ache, my body is trying to tell me something.

    Just turned 50, I am ready to accept I need a new form of regular exercise. I never thought walking did much good, buy I’m willing to give it a try.

    Nice post,thanks.

    • Thank you, Craig. Regarding your age – it’s the best age (I’m 45+ ) I’m sure you’re going to love a new form of your regular exercise. The point is – not to quit. To exercise and to enjoy it….
      Best regards

    • Thank you, too:) I guess that you meant – slow running. Well…. not necessarily. In my opinion, walking does a great job! I would not compare running and walk. Both are excellent exercises and the choice is yours!

  7. I should probably get some walking in during my day. I sit at a desk as part of my 9 to 5 job and have not found any time to work out after work because I am also working on a business during those hours off from work. Is my lunch break an only viable option for getting a walk in? Id ideally like to eat during that time.

    • When having such a difficult program, walking is even more important. I believe that everyone can find that time (30minutes a day). And…. it’s about walking and not about going to a gym or other activities, what takes much more time.
      Thank you for sharing your thoughts, Jessie.


Leave a Comment

Follow by Email
Visit Us