Few Week Power Walking Plan for Weight Loss

If you want to increase your burn during your walks to lose weight faster, it may be time to extend your walks with energy intervals.

Whether you’re just starting out, returning from a long break, or hiking regularly, this four-week plan combines peril, stationary walks with resistance and flexibility workouts to maximize your results.

If weight loss is one of your goals, combining a regular exercise program (like this one) with calorie counting could be an effective strategy. Although you can lose weight by cutting calories only, research shows that the combination of dietary changes and exercise can speed up your results. As Trinh le, MPH, RD recommends, combining a 1,800-calorie diet with an additional 300 calories burned by exercise every day can be the best choice for weight loss.

To help you put it all together, we have created this powerful five-day-a-week Plan that allows you to burn about 300 calories a day by exercising. (Note: Calorie consumption is a general estimate, this number varies greatly depending on the individual, body composition, effort, etc. for a more accurate measurement, a heart rate monitor or other tracking device may be useful.) On weekends, you can add a session and /or find ways to move more (e.g. Gardening, cycling, roller skating, playing with the children, etc.).).

Although this is a walking plan, we recommend that you include additional strength and agility sessions to increase the fitness and weight loss benefits of this plan and prevent pain.


With this Plan, you want to burn an average of 300 calories a day, with a combination of walking, weight training and stretching. General recommendations range from three days/week, strength training from 2 to 3 days/week and flexibility training from two days/week (or more), but they must be adapted to your current fitness level and schedule. Do this cycle four times and notice how much stronger you are getting every week.


Start at a light pace with a 5-minute walk to heat up your body, then use this 2-2-1 interval structure to increase your pace for 20-30 minutes.

2 minutes: walk at a fast but steady pace (intensity: 5 out of 10*; you should be able to speak, but your breathing will be fast).
2 minutes: Move at a fast but steady pace (intensity: 7/10; you should be able to answer short and short questions and not have a full conversation).
1 Minute: increase your pace as quickly as possible and quickly pump your arms to move them faster (intensity: 8/10; it should be very difficult, but manageable for 60 seconds).
Repeat the entire series of 5-minute intervals 4 times for a 30-minute walk and 6 times for a 40-minute walk (in total, there is still time for a 5-minute heat-up and a 5-minute cooldown).

Adding such bursts of intensity during your walk is a great way to burn more fat in less time without having to add the effects of jogging or running. Finish your walk with a cooldown of about 5 minutes at a light pace to restore your breathing and heart rate (you can also finish your walk with these simple body stretches).


Start with a light 5-minute walk to heat up your body, then maintain a fast but steady walking pace (intensity level 5-6) for 30-40 minutes. Cooldown for about 5 minutes, move at a light pace to restore your breathing and heart rate (you can also finish your walk with simple body stretches).


Perform full-body strengthening movements with your body weight, dumbbells, resistance bands or any other equipment you prefer.


Stretching can be done after your walks, if it suits you, or at any other time of your choice. Focus on stretching your entire body evenly, pay special attention and spend more time on areas that may be tight or stiff (see more stretching tips here).


Stretch, do some gardening, go for a bike ride or a walk around the neighborhood. The goal is to “exercise” on a day off, but you can always keep moving while “resting” your body!

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