Skip to Content

This 21-Day Walking Plan Will Help the Pounds Melt Away

Exercise doesn't get simpler than this.

Headshot of Jane BianchiBy Jane Bianchi
Smile, Mouth, Sportswear, Happy, People in nature, Active pants, Waist, Shorts, Sleeveless shirt, Active tank,
Getty Images

This beginner-friendly workout, designed by Galina Denzel, a certified personal trainer and the coauthor of Eat Well, Move Well, Live Well, offers a challenge for each week. In 21 days, you'll lose weight, rev your energy, and build lean muscle. Follow the plan and use these keys to guide your workout.

• Easy: Should feel like a stroll

• Moderate: Pace increases, but you can still hold a conversation

• Brisk: Talking should be tough

Week 1: Increase Your Time

Blue, Green, Colorfulness, Yellow, Text, Line, Pink, Teal, Turquoise, Font,

Split up your walk into two parts—one in the morning and one at night (or other time slots that work for you). Walk at an easy-to-moderate pace for all.

Week 2: Change Your Pace

week3

Varying the speed and intensity of your walk is an easy— and effective—way to burn more fat and calories. This week, focus on using your arms (keep elbows at sides as you swing back and forth) to propel you during the brisk portions.

Week 3: Add Strength

Text, Line, Font, Colorfulness, Teal, Aqua, Turquoise, Circle, Peach, Coquelicot,

You don't need equipment or weights to strength-train. Using your body as resistance, finding stairs and walking at an incline will help you work a whole new set of muscles in your body.

Advertisement - Continue Reading Below

Pin this plan!

Green, Text, Advertising, Teal, Aqua, Turquoise, Colorfulness, Poster, Graphic design, Circle,

Save these easy DIY beauty treatments for later, and follow Woman's Day on Pinterest for more great ideas.

Headshot of Jane Bianchi
Jane Bianchi
Jane Bianchi is a writer and editor with more 13 years of experience specializing in health; she formerly worked as a health editor at Family Circle, and her work has appeared in Men’s Health, Women’s Health, Esquire, and more.
Watch Next
 
preview for Womans Day Section health-fitness

Diet + Weight Loss

weight loss smoothies kiwi strawberry and pineapple smoothies on a blue surface

34 Smoothie Recipes for a Healthier Morning

light dinner ideas tomato feta shrimp

103 Light Dinners That Your Family Will Love

Stay-Skinny Secrets of Women Who Never Diet

17 Healthy and Sustainable Weight Loss Strategies

best workout dvds

The 11 Best Workout DVDs to Try at Home

Advertisement - Continue Reading Below
Advertisement - Continue Reading Below
Logo
twitter icon
youtube icon
facebook icon
instagram icon
pinterest icon
Hearst Lifestyle and Design Group - A Part of Hearst Digital Media

A Part of Hearst Digital Media

We may earn commission from links on this page, but we only recommend products we back.

©2023 Hearst Magazine Media, Inc. All Rights Reserved.

Privacy NoticeCA Notice at CollectionYour CA Privacy Rights/Shine the LightDAA Industry Opt OutTerms of UseSite Map
Cookies Choices