Walking Workout Schedule for Weight Loss

Use this Plan to Walk Off Weight

Solo woman walking across bridge
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Do you need a weight loss walking plan that works? A plan helps you develop a consistent walking habit, but it doesn't have to be the same old grind every day. It is good to alternate short walking days and long walking days and take a rest day as needed.

Your target walking pace should be a brisk walking pace at 50-70% of maximum heart rate. At this pace, you should be breathing noticeably but able to speak in full sentences.

You may even aim for the maximum fat-burning zone of 60-70% of your maximum heart rate. Sustain that pace for 45 minutes or more to burn stored fat.

Short Day Weight Loss Walking Workout

Warm up at an easy pace for five minutes. Speed up to a brisk walk at the target pace for 30 minutes. Slow to easy pace for 5 minutes. You may want to do a gentle stretching routine after your warm-up and/or after you finish your walk.

If you don't have time for a sustained walk, find the time to take two or three 15-minute walks. Maximize Your 15-Minute Walk

Long Day Weight Loss Walking Workout

Warm up for five to 10 minutes at an easy pace. Stretch. Walk at the target brisk walking pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.

Long Easy Day Weight Loss Walking Workout

Warm up for five to 10 minutes at an easy pace. Stretch. Walk at the target brisk walking pace for 30 minutes.

Slow to easy pace for additional 30 to 90 minutes. Finish with gentle stretching. The Long Easy Day may be spiced up by joining in a local charity walking event or joining a walking group or club for their workouts.

Days Off

When walking for weight loss, you should take no more than one to two days off in a week.

Strength Training

Strength training is part of the healthy exercise recommended for everyone. When you are losing weight, it can help maintain and even build healthy muscle. Aim to include strength training workouts two days per week. Your short walking day or your day off from walking might be convenient times to work these into your schedule.

Example Weight Loss Workout Schedule - Time at Target Heart Rate

  • Sunday: Long Day - 60 minutes at brisk pace
  • Monday: Day Off - 0 minutes
  • Tuesday: Short Day - 30 minutes brisk walking, strength training.
  • Wednesday: Short Day - 30 minutes brisk walking
  • Thursday: Long Day - 60 minutes brisk walking
  • Friday: Short Day - 30 minutes brisk walking, strength training.
  • Saturday: Long Easy Day 30 min. at target heart rate, 30-90 easy.

This order of workouts is only an example. Simply alternate these days to fit your personal weekly schedule.

Feeling Worn Out?

If your walking workout leaves you feeling sore or worn out the next day, take a day off. If this happens each day that you walk, check your heart rate to be sure you are not overdoing it.

Drop back to 50% or less of your target heart rate and cut back on the number of long days in preference for short days.

Next > Keep Track of Your Walks and Exercise

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