Walking is one of the most accessible and simplest forms of exercise. Here, we focus on how to use walking as a primary exercise for weight loss, including tips on duration, frequency and intensity. If you’re keen to take your walking workouts to the next level, we’ve included an advanced section with tips on how to up the ante with weights and more!
If you’re new to walking workouts or just starting your exercise and fitness regime, we recommends reading this first: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/ Once you’re comfortable with regular walks and keen to build up your fitness routine, then follow the below. Any health concerns? It’s always important to consult with your medical doctor before starting out any new fitness regime.
How Walking Aids Weight Loss
While walking is a low-impact exercise, it’s incredibly effective for weight loss when structured properly:
- Walking at a moderate pace can burn between 150-400 calories per hour, depending on speed, terrain and body-weight.
- Regular and consistent walking increases your metabolic rate, which means you burn even more calories when resting.
- Walking at lower intensities for longer periods encourages your body to burn fat as its primary energy source, which can help with fat loss over time.
Weekly Walking Workout
As a base, try to walk for at least 30-60 minutes per session. Short brisk walks are still beneficial, but longer walks will show significant weight loss results. If you are just starting out, take a rest day on days 3, 5 and 7 and slowly build up to this full schedule. For those who are used to this frequency of walking, begin to add weights and other strength moves as indicated in the advanced section.
Day 1: Brisk Walk
Picking up the pace to walking between 5-6.5km in an hour.
Advanced: Add a set of push-ups at the start and end of the walk.
Day 2: Interval Walk
Alternate between periods of brisk walking and slower recovery walking. Ie: Walk fast for two minutes and then slow down for 1 minute and repeat until your walk is complete. Aim for 40-60 mins.
Advanced: Hold a 30-60 second plank at the start of your walk, repeating every 15 minutes and finishing with one as well.
Day 3: Easy Walk
Enjoy a leisurely 60-minute walk.
(Advanced: Add hand or wrist weights.)
Day 4: Incline Walk
Whether on a treadmill or walking outside on hilly terrain, adding some climbing into your walk will burn more calories. Aim for 40-60 mins.
(Advanced: Add a set of push-ups at the start and end of the walk.)
Day 5: Easy Walk
Enjoy a leisurely 60-minute walk.
(Advanced: Add hand or wrist weights.)
Day 6: Long Walk
This is great to do over a weekend: walk for 90-120 minutes with varied terrain.
(Advanced: Every 15 minutes, add 10-15 lunges per leg.)
Day 7: Rest Day
This is a good day to incorporate some light active recovery like stretching out your muscles.