A 21-Day Walking Plan For Quick Fat Loss


These beginner-friendly workout, in 21 days, you will lose weight, boost your energy, build lean muscle and lift your mood, you do not need equipment or weights to strength-train. Utilising your body as resistance, finding stairs and walking at an incline will aid you work a whole new set of muscles in your body.



Follow the plan and use this keys to guide your workout, so grab your shoes, your music and start moving those legs!

 

A 21-Day Walking Plan for Quick Fat Loss



WEEK ONE

During week 1, you will be walking like you are going on an easy stroll, split the minutes between morning and evening optional.

Day 1 – Start with 10 minutes. Keep an easy and steady pace.
Day 2 – Walk for 12 minutes. Keep a easy and steady pace.
Day 3 – Walk for 15 minutes. Keep a easy and steady pace.
Day 4 – Walk for 18 minutes. You are able to start splitting the time up in the morning and night if you need – 9 minutes in the morning and 9 minutes at night.
Day 5 – Walk for 20 minutes. Optional: 10 minutes in the morning, and 10 minutes at night. Keep an easy and steady pace.
Day 6 – Walk for 22 minutes. Keep an easy and steady pace. Optional: walk 11 minutes in the morning, and 11 minutes at night.
Day 7 – Walk for 25 minutes. Keep an easy and steady pace. Optional: walk 13 minutes in the morning, and 12 minutes at night.

WEEK TWO



During week 2, increase intensity from easy to moderate, so instead of a stroll, you will be walking a little more faster, but you can still hold a conversation.

Day 8 – Walk 14 minutes: 2 minutes easy, 10 minutes fast, and 2 minutes easy cool off.
Day 9 – Walk 16 minutes with a moderate pace.
Day 10 – Walk 18 minutes: 3 minutes easy, 12 minutes fast, and 3 minutes easy.
Day 11 – Walk 20 minutes with a moderate pace.
Day 12 – Walk 22 minutes: 4 minutes easy, 14 minutes fast, and 4 minutes easy.
Day 13 – Walk 24 minutes with a moderate pace.
Day 14 – Walk 26 minutes: 5 minutes easy, 16 minutes fast, and 5 minutes easy.

WEEK THREE



During week 3, you will be increasing elevation your pace to the point where it should be hard to talk.

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

A 21-Day Walking Plan For Quick Fat Loss