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How to Lose Weight by Walking: 30 Day Fat Burning Plan

How to lose weight by walking is one of the most common questions from women over 40. For a beginner’s exercise, a good walking for weight loss plan could be a good cardio workout choice to start with.

For those involved in strength training and other workouts, adding a daily walk to your routine is a great way to burn extra calories when walking 30-45 min.

I love to walk in our neighborhood and to a nearby park. It’s a common walking path for many people out to enjoy the weather or trying to lose weight.

Get ready to burn that fat with a great cardio workout for women. Maybe you aren’t a lift weights high-intensity full throttle workout type of girl. That’s ok, you can lose weight by walking, starting today.

I realize there are many different reasons you might want to choose to walk to lose weight. Perhaps you have a group of women you like to walk with, or you just enjoy being outside. Here’s what I realized when I started adding a daily walk to my exercise routine

When you start walking daily you may need to grab a better pair of walking shoes. I did a little research and found some of the TOP RATED walking shoes for you.

Walking for weight loss can be a successful method for weight loss when you have a plan.

lady walking on treadmill

Tips for Increasing Benefits to Walking

  • Varying speeds of walking is a great way to burn more calories.
  • Have a great, healthy nutrition plan in place…it takes effort in the kitchen also.
  • Start by adding a protein shake for post workout nutrition.
  • Be sure to grab these 5 things you should have on every walk!

Comfortable walk – walking moderately fast, but can still carry on a conversation.

Fast walk – as fast of a walk as you can handle, you could talk if needed, but it is not easy to carry on a conversation.

level 1 meal replacement jug of protein powder

 

Lose Weight by Walking 30 Day Plan

Day 1: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.

Day 2: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.

Day 3: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.

Day 4: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 5: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 6: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 7: REST

Day 8: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 9: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 10: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 11: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 12: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 13: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 14: REST

Day 15: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 16: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 17: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 18: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 19: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 20: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 21: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 22: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 23: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 24: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 25: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 26: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 27: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 28: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.

Day 29: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.

Day 30: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 6 miles.

Combine this lose weight by walking program with a good nutrition plan for maximum weight loss. Join the Facebook Weight Loss Group for motivation & support from me plus other women over 40!

Additional Workouts for Women Over 40:

Helpful tips to be more successful throughout the month:

If you are like me, some great music keeps you motivated and your mind occupied during your workout.

Here is a great playlist: The Ultimate Workout Playlist for Women Over 40

Print this for motivation: 10 Reasons to Workout Today

Post Workout: Post Workout Protein: Don’t Skip It

Good luck with your lose weight by walking program! Post your workout pictures on Instagram and tag me @fitfoundme!

lose weight by walking

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Arthur

Thursday 19th of August 2021

This is a helpful meal plan, Hope you keep sharing more like this. Thank you

kristina strauss

Wednesday 16th of September 2020

Going to give this a try to lose weight and feel better about MYself after going through breast cancer. Hoping to get a calendar e-mailed to me

Stephanie Miller

Friday 25th of September 2020

Kristina,

Congratulations on beating breast cancer! That's awesome news. Yes, this walking plan would be a great way to get started with a fitness plan. My records show you received the calendar, check your spam folder and let me know if you haven't seen it. Best to you, Stephanie

Janelle Jones

Monday 14th of January 2019

Great tips to loose weight by walking. I really liked it. Thanks for sharing.

Cindy

Sunday 2nd of December 2018

Please send calendar. Thanks !

Yogesh

Wednesday 7th of November 2018

Nice

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