Step things up with this month-long walking for weight loss workout plan.

Updated July 16, 2019
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These three calorie-burning walking routines are designed to challenge your muscles and maximize every single step you take. Follow the four-week walking for weight-loss plan to lose up to 10 pounds this month and sculpt stronger, sleeker legs. (Psst...you can get an even better walking workout by adding THIS.)

The Ultimate Walking for Weight-Loss Plan

Every step you take burns calories, but you can seriously slim down and get toned by adding hills, intervals, and sculpting moves to your walk. "Your muscles will constantly be challenged in new ways for faster results," says racewalking coach Judy Heller, who created the three fresh walking workouts in this 28-day plan exclusively for Shape. Follow the walking for weight-loss plan below and you could lose up to 10 pounds this month.

What You'll Need

Fat-Burning Walking Workout: Steady-Pace

Aim for a speed at which you're hustling but still able to speak in sentences (your rate of perceived exertion, or RPE, on a scale of 1 to 10, where 1 is sitting still and 10 is a full-tilt sprint, should be about 6 or 7). Depending on your fitness level, this will be somewhere between a 13- and 17-minute mile, which will keep you in the exercise zone. (Related: Why It’s Perfectly Acceptable to Walk During Your Runs)

Maintain this pace until you've reached your time goal, and not only will you burn more calories during this walking for weight-loss plan, you'll also boost your heart health.

Calories burned (45 minutes): 182 (17-minute mile) to 302 (13-minute mile)*

*Calorie burns are based on a 140-pound woman

Strength Training Walking Workout: Hill Repeats

Tackling hills or stairs will sculpt your legs and butt double-time while burning big calories—58 percent more at a 17-minute-mile pace.

  • Start out on a flat surface for 15 minutes at a speed at which you're hustling but still able to speak in sentences (RPE: 6 or 7).
  • Find a hill or some steps—or set your treadmill to a 4 to 6 percent incline—and walk uphill quickly for 2 minutes.
  • Walk downhill to recover, or if you're on a treadmill, walk at a 0 percent incline for 2 minutes.
  • Aim to maintain your speed or go faster so that you can speak just a few words at a time (RPE: 8). Only one set of stairs? Walk up and down for 4 minutes.
  • Continue up- and downhill intervals until you've reached your time goal. Beginners can alternate between hills and 5 minutes on a flat surface.

Calories burned (45 minutes): 220 (17-minute mile) to 366 (13-minute mile)

Heart Rate-Boosting Walking Workout: Intervals

You'll torch more fat in less time by bumping up your pace a little for manageable bursts—accelerating from a 17-minute mile to a 13-minute mile means 66 percent more calorie burn. (Related: Interval Training Workouts for When You’re Short on Time)

  • Warm up at your regular pace (RPE: 6) for 6 minutes.
  • Alternate these intervals: Walk as fast as you can for 1 minute (RPE: 8), then slow down to your regular pace (RPE: 6) for 2 minutes to recover.
  • Repeat intervals until you've reached your time goal.

Calories burned (45 minutes): 241 (17-minute mile) to 326 (13-minute mile)

Your Lose-10-Pounds Walking for Weight-Loss Plan

Time to put these walks to work! Drop 10 pounds this month when you follow our 4-week plan, which combines all three calorie-blasting walks with a super-sculpting strength training routine.

Walking for Weight-Loss Plan Week 1

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 40-Minute Steady-Pace Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 30-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: Rest day
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 2

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 45-Minute Steady-Pace Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 30-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: Rest day
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 3

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 45-Minute Hills Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 40-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: 45-Minute Steady-Pace Walk
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 4

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 40-Minute Intervals Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 45-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: 45-Minute Steady-Pace Walk
  • Sunday: 45-Minute Hills Walk
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