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

Exercise doesn't get simpler than this.

Headshot of Jane BianchiBy Jane Bianchi
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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

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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


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

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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.

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Pin this plan!

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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.
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