28 day walking plan for weight loss

 

Can you lose weight by just walking?

Yes, you can lose weight by just walking provided you alter your diet and you finish the requisite number of steps or burn the required amount of calories. 

How much should I walk to lose 10 kg?

30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.

Is walking everyday enough exercise?

Although walking is essential and one of the best exercises, do not forget to engage your arms and exercise them too when you are walking. 

Is it better to walk in the morning or evening?

There have been many studies conducted that have shown that morning walks energize you for the day, but evening walks ensure your cortisol levels lower causing you to relax and be stress-free.

28 day walking plan for weight loss

When you are making a 28 day walking plan for weight loss here is a guiding format you can follow. You can change the format according to your requirements and limitations. 

1st week – 

1. 30-minutes steady walk that can serve as a warm-up for a workout post the walk
2. 1 mile of brisk walking followed by stretching
3. Enjoy a Pilates session and finish off the workout with a 40-minute walk
4. Take a rest!
5. 30-minutes steady walk
6. 30-minutes steady walk and 15 minutes of brisk walk
7. Power walking for 20 minutes

2nd week – 

1. A brisk walk for 20 minutes followed by yoga
2. A full body workout followed by a 40-minute walk
3. 35 minutes of brisk walking
4. Stretch yourself and power walk as much as you can
5. Time to rest!
6. 25 minutes of power walking
7. 20 minutes of a brisk walk, 20 minutes of steady 

3rd week – 

1. Steady walk for 40 minutes and push yourself as much as you can. Don’t forget to include a cool-down period of 5 to 10 minutes
2. After a power-packed workout finish with a 35 to 40-minute session of power walking
3. Rest day is here!
4. Use your arms while doing a steady walk for 40 minutes
5. Brisk walk this day and the goal should be at least 45 minutes
6. 30 minutes of brisk walk followed by a fat-burning session
7. 40 minutes of a steady walk

4th week -

1. 6 km or 1 hour of brisk walk followed by mobility
2. Yoga and then a 30-minute steady walk
3. 30-minutes power walk and a 10-minute steady walk
4. Get some rest!
5. 20 minutes of a steady walk, 20 minutes of brisk walking followed by power walking (as much as you can)
6. 40 minutes of a steady walk
7. 1 hour of power walk