This 3-Week Walking Plan Can Help You Lose A Lot Of Weight!

HIIT workouts are considered as the best form of exercise to burn fat fast. However, this does not mean that these workouts are the only way to lose weight.

If you want to lose weight, just remember that it is all about combining exercise and a healthy lifestyle. Make sure to always focus on consistency over intensity-well, unless you are a professional athlete.

Exercise and Diet Breakdown

Let’s get some things clear. Exercise is only one part of the weight loss process. Actually, in this process of losing weight, diet is way more important than exercise.

This means that you should make some diet changes. Follow a healthy diet and balance the intake of your proteins, fats, carbs, minerals and vitamins. In this way, you will maintain the proper function of your body. Fats are the slowest way of energy supply while curbs are the quickest.

If you want to start some changes in your diet, you can choose from various diets such as the vegan, keto, vegetarian or the Atkinson’s diet. Today, the keto diet is extremely popular.

This diet can help you lose weight without making you starve. However, choose the one that fits you the best.

Consistency Is Key For Losing Weight

The next thing you should do is focus on your physical activity. Keep in mind that to achieve results you should keep the focus on your goals and be disciplined.

What is more important, you should stay consistent. We should mention that the extreme workout is not the only way to do this. If you want to lose weight, instead of going hard, choose consistency as your goal.

If you are able to do HIIT every day, you can freely do it. To maintain consistency, choose some form of exercise that you will like it. Then, gradually you will increase its duration and intensity.

We have an easy 21-day walking plan that can boost your metabolism. Don’t stop it after 3 weeks, keep following it!

The Health Benefits Of Walking

Before introducing the plan, let’s find out more about how walking benefits our health. Even though most people think that walking is not effective for losing weight, that it is not the truth.

Walking can help you lose some pounds. Also, it can strengthen your joints, bones, and muscles. It has the ability to boost your blood circulation, improve your mood, and reduce your risk of heart disease, high blood pressure, and diabetes.

The experts claim that it takes 21 days to form a habit. For that reason, this plan lasts for 21 days. If you can’t form a habit after 3 weeks, don’ be disappointed. Just, don’t give up and eventually you’ll make it.

The 21-day Walking Plan

There are 3 degrees of intensity when walking:

Easy – just like a stroll

Moderate – a higher pace of walking

Fast – the most intense degree of walking, when you shouldn’t be able to talk

Week 1

  • Day 1 – walk for 10 minutes at an easy pace.
  • Day 2 – walk for 12 minutes at an easy pace.
  • Day 3 – walk for 15 minutes at an easy pace.
  • Day 4 – walk for 18 minutes at an easy pace – 9 in the morning and 9 in the evening.
  • Day 5 – walk for 20 minutes (10 in the morning, 10 in the evening) at an easy pace.
  • Day 6 – walk for 22 minutes (11 in the morning, 11 in the evening) at an easy pace.
  • Day 7 – walk for 25 minutes (13 in the morning, 12 in the evening at an easy pace.

Week 2

  • Day 1 – walk for a total of 14 minutes – 2 at an easy pace, 10 at a fast pace and 2 at an easy pace again.
  • Day 2 – walk 16 minutes at a moderate pace.
  • Day 3 – walk for 18 minutes – 3 minutes at an easy pace, 12 minutes at a fast pace and again 3 minutes at an easy pace
  • Day 4 – walk for 20 minutes at a moderate pace.
  • Day 5 – walk for a total of 22 minutes – 4 minutes at an easy pace, 14 minutes at a fast pace and again 4 minutes at an easy pace.
  • Day 6 – walk 24 minutes at a moderate pace.
  • Day 7 – walk 26 minutes – 5 minutes easy pace, 16 minutes fast pace, 5 minutes easy pace.

Week 3 – Elevation

  • Day 1 – walk upstairs for 15 minutes at a moderate to fast pace, then 2 minutes at an easy pace.
  • Day 2 – walk 25 minutes at a moderate pace.
  • Day 3 – walk up and down stairs for 17 minutes at a moderate pace. Add 2 minutes of fast pace as well.
  • Day 4 – walk 27 minutes at a moderate pace.
  • Day 5 – walk at a moderate to fast pace up and down stairs for 17 minutes and an additional 3 minutes of fast walking.
  • Day 6 – walk half an hour at a moderate pace.
  • Day 7 – walk 25 minutes at a fast pace and 8 minutes at an easy pace.

Source: Alternative Health Universe