Try This 21-Day Walking Challenge To Lose Weight

Apr 05, 2018

Contrary to popular belief nowadays, you don't need to kill yourself at the gym to lose weight and maintain a healthy lifestyle! In fact, those people are likely to burn out or injure themselves since their routines are not sustainable.

Many models and health experts recommend the 80/20 diet to maintain a trim figure. This means that 80% of your calories should come from whole foods such as fruits, vegetables, whole grains, and legumes and 20% of your calories are left for you to indulge a little. This diet is so sustainable because it is relaxed and prevents people from restricting until they binge.

Whether you are new to your fitness routine or very in shape, walking is for everybody because of its innumerable health benefits.

Walking has been shown to maintain a healthy weight, prevent diseases like diabetes, improve the immune system and balance, strengthen your muscles and bones, and stabilize your mood to name a few benefits.

Here is our 21-day walking challenge for you! For reference, here is what different speeds mean:

• Easy means a leisurely stroll.
• Moderate means your speed has increased to get you sweating, but you can still easily hold a conversation.
• Hard means it is difficult to have a conversation because your breathing is significantly heavier.
   

WEEK 1

You have the choice of splitting up these exercises between the morning and night:

• Day 1- Walk for 10 minutes at an easy and steady pace.
• Day 2- Walk for 12 minutes at an easy and steady pace.
• Day 3- Walk for 15 minutes at an easy and steady pace.
• Day 4- Walk for 18 minutes at an easy and steady pace (here is where you may want to split the exercise between morning and night).
• Day 5- Walk for 20 minutes at an easy and steady pace.
• Day 6- Walk for 22 minutes at an easy and steady pace.
• Day 7- Walk for 25 minutes at an easy and steady pace.

WEEK 2 

Increase the intensity from easy to moderate:

• Day 8- Walk for 14 minutes. 2 minutes each at an easy pace for a warm-up and cool-down.
• Day 9- Walk for 16 minutes at a moderate pace.
• Day 10- Walk for 18 minutes. 3 minutes each at an easy pace for a warm-up and cool-down.
• Day 11- Walk for 20 minutes at a moderate pace.
• Day 12- Walk for 22 minutes. 4 minutes each at an easy pace for a warm-up and cool-down.
• Day 13- Walk for 24 minutes at a moderate pace.
• Day 14- Walk for 26 minutes. 5 minutes each at an easy pace for a warm-up and cool-down.

WEEK 3

Increase the elevation of your ground:

• Day 15- Walk up and down stairs for 15 minutes with a 2-minute cool-down.
• Day 16- Walk for 25 minutes at a moderate pace.
• Day 17- Walk up and down stairs for 17 minutes with a 2-minute fast walk.
• Day 18- Walk for 27 minutes at a moderate pace.
• Day 19- Walk up and down stairs for 17 minutes with a 3-minute cool-down.
• Day 20- Walk for 30 minutes at a moderate pace.
• Day 21- Fast walk for 25 minutes then easy walk for 8-minutes.

Think you can do this? Challenge the rest of your friends so you can have an exercise buddy to stay motivated!