Home Product ReviewWorkout Equipment Review 8 Weeks Walking Plan To Lose Weight

8 Weeks Walking Plan To Lose Weight

by GetHealthyShape
8 Weeks Walking Plan To Lose Weight
8 Weeks Walking Plan To Lose Weight

8 Weeks Walking Plan To Lose Weight

Weight loss is something that bothers many people, especially on how to do it consistently and effectively. Weight loss is the practice of doing an activity to reduce the number of pounds one weighs. Different activities bring in different results at different times. The more aggressive the activity is, the faster the calories and fats will burn, thus realizing the weight loss.

However, today I will concentrate on the physical exercise of walking. Walking can help you lose weight, it may not be as fast as you would want, but results will be seen with consistency in the activity.

According to the American Council on exercise in Fit Facts, it was reported that a person weighing 120Ib loses 6.6 calories per minute walking. This can be a great method for people with health complications and lazy people who still want to have a healthy and fit body.

Things to consider during your walking plan.

The distance to cover.

The longer the distance, the better since, the more minutes you walk, the more calories you lose. However, ensure that you start with a shorter distance and keep on increasing as time goes on.

Have a well-balanced and low-fat diet.

Remember, this exercise aims to lose weight, so don’t lose 6.6 calories and then gain 8.8 calories in a day. Just keep on your plan.

Have plenty water

Water helps in boosting the body’s metabolism; thus, food is digested fast and easier. This helps in ensuring no complications in the system hence making the exercise easier and efficient.

Have plenty of sleep and rest.

Take as much rest as possible to have the energy to go through the next day’s walking schedule.

Have a positive attitude towards walking.

It all starts with the mind. The willingness of the mind will effectively contribute to the body’s willingness and desire to lose weight.

Time spent walking.

This matters because the longer hours you walk, the more calories you will lose.

People are crazy about “emerging forms of workouts and diet.” Little did they know about walking’s role in weight loss. The supremacy of walking is that anybody and everybody can do it. Here is a walking program tailored for you,

Now you are thinking about physical activity? You cannot believe the benefits of this walking plan until you start implementing it. It’s just a simple 8-week walking plan for weight loss.

No exhaustive physical activity, no extra food burn, just a simple walk, and here is the key to success points in this best walking program:


The Key to Success:

  1. You need to check and fix your healthy body mass index (IBM) first. You need to aim for just one kg a week at the beginning of 8 weeks walking plan to lose weight.
  2. Just concentrate on healthy eating and long-term changes to your diet. Don’t cut your diet. Instead, eat healthily and in chunks whenever you feel hungry.
  3. Aim to walk daily 30 minutes thrice daily. Morning walk, afternoon walk, and evening walk.
  4. Find your walking partner in case no one is available music is the best partner while walking.
  5. Don’t start with a running walk as slow as you want.
  6. Try to choose a garden for a walk; it will give you a fresh feeling.
  7. It takes no money, just a free walking plan to lose weight. You need a commitment to yourself—the commitment to look beautiful, healthy, and smart. So, what you are waiting for, start your weight loss journey now.
ALSO READ:  Reasons and How to Apply Oil on Your Belly Button for Weight Loss

Eight weeks walking plan for weight loss.

  1. Walk 10 to 20 Minutes daily in 1st 3 weeks (Use can walk in the park or Use treadmill & Cardio)
  2. Walk 15 to 25 Minutes daily in the next 5 weeks (Use can walk in the park or Use treadmill & Cardio).

8 weeks walking plan to lose weight

For the first four weeks, your walking interval should be between 20 and 25 Minutes. Alternatively, you can make use of a Cardio 35 Minutes.

During the next four weeks, the walking interval should be between 30 and 40 Minutes. You can make use of Cardio 40 Minutes as another option.

8 weeks walking program

Here are some specifics of the varying sorts of exercises you can incorporate into your personal plan. A reasonable pace is when you are breathing more heavily than ordinary, and your pulse rate is 60 to 70% of your optimal heart rate. Take your pulse (by hand or with an app), use a fitness band with heart-rate sensing, or wear a Heart rate tracker to inspect your heart rate.

Short Walking Workout

Undertake slow warming-up session for about 3 to 5 minutes.

Very Short Walking Workout

In case you require enough time to walk for a long time, walk for 15-minutes twice. Your maximum speed should merge to a minimum of thirty minutes.

Long Walking Workout

Undertake 5-minutes warming up at a slow pace. Walk for one hour at a quick time

Best walking program to lose weight

Days Off

While undertaking your weight loss program, it would be best to take one or two days off every week. You can still go for easy walks on your day off and avoid sitting for long stretches of time.

Strength Training

Strength training is part of the nutritious fitness routine prescribed for everyone in ways that minimize risks. It can allow you to keep and even develop healthy muscle while you’re losing weight. Aim for two days per week of strength training workouts. These may be more comfortable periods to collaborate into your schedule if you set aside a day to walk a short distance or a day off from walking.


Free walking plan to lose weight

Building Your Walking Time

While starting a new walking regimen, you should increase your walking time. If your walking session is below thirty minutes, it is advisable, to begin with, ten minutes or twenty minutes to ascertain how you would cope. Do this again and again and increase your walking time immediately after the initial week. Keep doing this for steady improvement and endurance.

ALSO READ:  Effects of Methocarbamol in Weight Gain

In the same vein, increase your walking days to about 45 minutes. If you’ve not attained 45 minutes before, it would be best to keep adding 5 minutes to your walking time each week until you attain 60 minutes of walk-time.


Losing weight walking plan

Walk tall

Lift your torso up and out of your hips and sense your body ‘lengthening.’ This will prevent you from lapsing into a slouch and ‘walking heavy.’


Your head weighs around 4.5kg, so don’t drag yourself down by staring at the ground. Cast your gaze forward, so your head is balanced on your neck and spine.

Take smaller steps

By keeping your body upright, you will be able to land with your feet directly underneath your body rather – this will help you walk lightly.


Best Walking Program to Lose Weight

  1. Start your day with a healthy diet and have a thirty minutes’ walk before having breakfast.
  2. Daily thirty minutes’ walk can help you to burn up to 150 calories a day.
  3. Drink more water. It would be best if you differentiated between feeling hungry and thirsty. Adding water to live will help you to eat less and drink more.
  4. After the first two weeks, increase the walk time up to 45 minutes. Then, keep it continued for the next two weeks.
  5. A losing weight walking plan will effectively help you lose almost 4 to 6 kg’s weight in the first two weeks.
  6. Consistency is the key, i.e., daily walk, healthy eating habits, and more water.
  7. After four weeks, you will feel more powerful intensity to walk more than 45 minutes, increasing it to an hour.
  8. Maximum walk time in the next 5 to 8 weeks must not exceed 2.5 hours walk a day.


Day 1 and 2:

Welcome to the first day of the program. Make sure to give your best but not force yourself too hard.

  • Leisure walk for 5 minutes.
  • Stretch hamstring, calves and quadriceps for 3 minutes.
  • Take 5 deep breaths.
  • Brisk walk for 10 minutes.

Day 3 and 4:

Hey! GOOD LUCK! Today is a shorter session but with increased intensity.

  • Leisure Walk for 5 minutes.
  • Stretch for 3 minutes.
  • Take 5 deep breaths.
  • Uphill Brisk walk for 5 minutes.

Day 5 :

  • You made it to the 5th day!
  • Leisure walk for 5 minutes.
  • Stretch for 3 minutes.
  • Take 5 deep breaths.
  • Downhill Brisk walk for 15 minutes.


Day 6:

  • You can take a day off if you want to.
  • Kudos !! If you still feel like doing it.
  • Follow the same schedule as day 5.
ALSO READ:  10 Bad Habits That Are Being Followed By Today's Youth


Day 7 and 8 :

  • Day on Day Dlobus Congrats! You are almost there.
  • Leisure walk for 5 minutes
  • Stretch for 3 minutes.
  • Take 5 deep breaths.
  • Uphill brisk walking for 20 minutes.

Don’t stop here. Follow your own pace, while the goal being 90 minutes per day.



What are the things that can make it more effective?


Do it before breakfast: This helps you burn many calories, which in turn aids in weight loss.

Invest in a good pair of shoes: Invest in a pair of shoes that would prevent injury to your ankle and feet.

Cue up with strength moves: You can stop on your way to do some jumping jacks or static jogs to keep your heart rate up.

Add a friend: Yes, that’s right. Try involving a friend in the routine. Coaction keeps you motivated.


What if I’m exhausted within just a few minutes?

Remember to hear what your body says. If you feel exhausted in 10 minutes, stop! Take few deep breaths—Pat yourself on the back.


Can staying hungry make me lose weight?

Do you want to lose weight? Is controlling diet not possible for you? Eating habits take a long time to develop, and staying hungry is not effective in losing weight. It will develop a lot of side effects.

A simple 8 weeks’ walking program will help you to lose weight effectively.



8 weeks may seem many, but once you start executing the plan, you will notice how fast days will go. My advice to you is to be consistent in this exercise. Good things come after a time of struggle. Yes, you can do it. Let no one discourage you. Just go for it.

Amazon Affiliate Disclaimer
As an affiliate, we earn from qualifying purchases. We get commissions for purchases made through links in this post.

Related Articles

Leave a Comment