Rise and Stride: You Could Walk Off Up to 10 Pounds in 28 Days

By , Nicole Nichols, Certified Personal Trainer
When's the best time of day to exercise? First thing in the morning of course! Morning exercisers tend to stick with their workouts because nothing else (besides sleep) has a chance to get in the way. So I designed this progressive four-week walking program specifically for morning walkers who might meet up with friends to keep their workouts social and motivating.
 
You can, of course, do these workouts solo, on a treadmill or outdoors, or any time of day. Each one burns about 300 calories. Coupled with a reduced-calorie diet (try SparkPeople's free calorie tracker to find out how much you should eat to lose weight), this plan can help jump-start your weight loss in just one month! 

WEEK 1

Day Workout Intensity Total Minutes
Sunday Practice maintaining a consistent pace. RPE: 5 30
Monday Walk briskly for 5 min; go hard for 1 min. Repeat 5 times. RPE: 5-7 30
Tuesday Ready to work? Increase your pace or incline at least 4 times along the way. RPE: 5-7 30
Wednesday Hum a song that you and your friends know and stay on pace with it. RPE: 5 30
Thursday Increase your pace or incline at least 4 times. RPE: 5-7 30
Friday Walk briskly 5 min; go all-out for 1 min. Repeat 5 times. RPE: 5-7 30
Saturday Rest today.    

WEEK 2

Day Workout Intensity Total Minutes
Sunday Walk up and down hills as many times as possible. RPE: 6-8 35
Monday Walk as fast as you can. RPE: 8 35
Tuesday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Wednesday Strut at a steady, moderate pace. RPE: 5 40
Thursday Have a friendly race uphill. RPE: 6 30
Friday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Saturday Rest today.    

WEEK 3

Day Workout Intensity Total Minutes
Sunday Maintain your pace and intensity. RPE: 6 40
Monday Walk as fast as you can for 5 min; recover. Repeat. RPE: 6-8 40
Tuesday Work your glutes: Climb a slight hill or incline most of the workout. RPE: 7 40
Wednesday Walk quickly for 6 min; walk your fastest for 3 min. Repeat 5 times. RPE: 6-8 45
Thursday Trek up and down a tough hill nonstop. RPE: 6-8 45
Friday Find a slight hill to climb steady and strong most of the workout. RPE: 7 45
Saturday Rest today.    

WEEK 4

Day Workout Intensity Total Minutes
Sunday Walk 6 min; up the pace OR incline for 3 min. Repeat. RPE: 6-8 45
Monday Maintain a fast and furious speed. RPE: 7 45
Tuesday Walk up and down a hill as many times as possible. RPE: 6-8 45
Wednesday Walk briskly for 6 min; boost speed or incline for 3 min. Repeat. RPE: 6-8 45
Thursday Work your butt off today. Talking should be difficult. RPE: 7-8 45
Friday Grand finale! Go all-out. Change incline and speed at will. RPE: 8 45
Saturday Rest today. You've earned it!    

Going fast enough? Count your strides for one minute. Your goal is at least 55 strides per minute. 

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Comments

CHERYLHURT 4/20/2021
Great Report
ALEPEQUIJADA 4/15/2021
Thanks! Report
LOSER05 3/17/2021
thanks Report
NEPTUNE1939 3/16/2021
ty Report
RYCGIRL 2/28/2021
thx Report
JWINKSLLC 11/20/2020
That's it. I'm doing this. Report
CHRISINMIAMI 10/1/2020
Really? Report
FITNIK2020 9/9/2020
Hey ! I just noticed my comment of years ago... so another rerun, and I can see how my routine varies from Pandemic time to vacation time with gym access. Boy, have things changed. Report
FITNIK2020 9/9/2020
I like the daily guidelines for time, though that is often determined by where we are, and the weather. My goal is 45 minutes ... at a good clip. The suggestion of 55 steps per minute is good. Report
HIPPYSCHICK 9/6/2020
I'm avoiding the gym (Covid-19) and live in Florida. What can I do instead of hill-climbing? No stairs nearby or at work, and my knees are shot from running 8 miles a day most days for 2.5 years. Report
ALEPEQUIJADA 8/25/2020
Thanks! Report
K4KETO 8/21/2020
Walking is great and this program looks well thought out & fun. However, the implication that you can walk off pounds is misleading -- you can't exercise weight off, only changing your diet will lead to weight loss. As they say, you can't out run a bad diet...same holds true for walking. Report
DEE107 8/11/2020
thanks Report
MAREE1953 8/11/2020
Early morning walks are the best! Report
DONNALEE-53 7/21/2020
Thank you. Report
CKEYES1 6/22/2020
I'm going to try this Report
thank you Report
Great article Report
The article should have define 'RPE', googled it... Also, including the Cleveland RPE scale would have made this an informative article Report
I will try this! Report
DA1SISTERS
I cannot wait to try this Report
I love to walk and since my injury I can do about 25 minutes on a treadmill, ir outdoors about 45. Don’t understand why this is, but my vacation plsn is daily 30 minutes . We have a decent gym on property so hiking averages 60 minutes, workout indoors 30, and sorry but I need a day off.
Following a hike . So I could , but have to adapt. It is a nice plan though. Report
I walk 3-5 miles 5 or 6 days a week. I do strength training at least twice a week Report
Walling on a daily bases bring me much enjoyment. Report
Thank you. Report
This is a good plan for someone just starting out. Report
KHALIA2
Great info! Thanks! Report
thanks for sharing Report
Thank you for this plan. Report
KHALIA2
Great info! Thanks! Report
I use walking as my primary form of exercise! Report
Walking is my favorite exercise. This is a good plan Report
KHALIA2
I love to walk! Report
KHALIA2
I love to walk! Report
Thanks Report
I was treated to a beautiful sunrise as I finished my walk this morning. I also beat the heat! Report
Great idea I'll have to change the rest days though as I'm more active at the weekend. Report
This is a great article. I love the organization chart. JUST DO IT!!! Report
KHALIA2
Great tips! Thanks! Report
Excellent article and suggestions Report
KHALIA2
I love to walk! Thanks for these great tips! Report

JVANAM Decide that you want it more than you are afraid of it. ~ 1/15/18 Report
This is perfectly timed! I also like how it is worded. When I am fired up with enthusiasm I can loose the first ten pounds quickly. I clicked around a bit and couldn’t find a way to post with other people doing this. If someone could tell me where I can post with others, it would be appreciated. Report
Thanks Report
Good info, thanks. Report
thanks. Report
Awesome Report
Seriously? Report
Looks good but I think you should take a rest day on Sunday not Saturday! Go exercise your spiritual side on Sunday. Report