Most people believe that in order to lose weight, they need to do high intensity workouts. Fortunately, this isn’t true (I mean, unless you are training for a fitness competition, ironman or marathon).
Whether you want to burn fat, boost your energy, lift your mood, or simply need a little toning action, this 21-day walking plan can help you achieve all of the above, and more.
Health Benefits of Walking
Walking comes with so many health benefits. This is one of the main reasons I love this 21-day walking plan. If you haven’t already read my article on the health benefits of walking, I highly suggest you do so! But for now, I’ll give a little summary below of the many health benefits you’ll achieve from going on a daily walk.
The health benefits of walking include:
– Reduced mortality
– Mental clarity
– Increased energy
– Reduced risk of injury
– Better sleep
– Improves heart health
– Aids weight loss
– Regulates blood pressure
– Fights cancer
– Reduces risk of diabetes
– Strengthens bones
– Improves digestion
– Boosts immune function
– Prevents dementia
– Increases lung capacity
– Delays aging
– Reduces stress
– Increases productivity
– Increases your creativity
21-Day Walking Plan
Here is a 21-day walking plan that’ll leave you wanting more once the plan is up. If you get bored while walking, listen to some music, or download an audio book to keep you entertained.
During week one, you’ll be walking as if you’re going on an easy stroll. If you’re new to any kind of exercise at all, split the minutes between morning and evening.
Day 1 – Start with 10 minutes. Keep an easy and steady pace.
Day 2 – Walk for 12 minutes. Keep an easy and steady pace.
Day 3 – Walk for 15 minutes. Keep an easy and steady pace.
Day 4 – Walk for 18 minutes. You can 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.
During week two, you’ll be increasing your pace from easy to moderate, so instead of a stroll, you’ll be walking a bit more faster, but not so fast that you wouldn’t be able to hold a conversation.
Day 8 – Walk 14 minutes: 2 minutes easy, 10 minutes fast, and 2 minutes easy cool down.
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.
During week three, you’ll be increasing your pace to the point where it should be difficult to talk. You shouldn’t be able to have a full conversation at this pace.
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.
And there you have it! If you want to keep going after day 21, keep challenging yourself by making walking harder and harder each day. If you have a treadmill, you can increase the elevation of the treadmill each day, challenging yourself to build muscle and burn fat. Do NOT stop after you complete 21 days – continue the momentum!