How to lose weight by walking is one of the most common questions from women over 40. For beginners to exercise, a good walking for weight loss plan could be a good cardio workout.
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.
Walking for weight loss can be a successful method for weight loss when you have a plan. 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 such as this one to your diet daily – will help with protein AND vegetables!
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. 
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
Favorite Earbuds! Use FITFOUNDME for 15% off
Favorite walking shoes
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:
- This Metabolism Boost Wake-Up Workout Will Change Your Life
- It’s Not Too Late Ab Workout for Women Over 40 + Printable Workout
- 30 Minute Indoor No Equipment Cardio Workout for Women Over 40
- Lose Weight With This 30 Day Workout Fat Burning Plan
- Beginner’s HIIT Fat Burning, No Equipment Workout
Helpful tips to be more successful throughout the month:
- Weight Loss Guide for Women Over 40: 7 Habits that Helped Me Lose Weight and Keep it Off
- 5 Small Changes to Lose Weight for Women Over 40
- Taking Time for Yourself is More Important than You Might Think
- Trying to Lose Weight? You Should Be Drinking This Protein Shake Even If You Aren’t Vegan
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!
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
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
Great tips to loose weight by walking. I really liked it. Thanks for sharing.
Please send calendar. Thanks !
Nice
I’d really love to get the calender
Hi Marliese,
Did you enter your email address to get the calendar emailed to you? If so, check your spam folder to double check it’s not there. If it’s not, let me know and I will send it directly to you. ?
There are some great tips for losing weight here. I like how you said that the first step is to have a good nutrition plan. Exercising, for me, is the easy part, so I’ll have to do a better job of watching what I eat.
Great
please semd me a calendar too
I would love to have the calendar,please and thank you?
Hi Darlena,
Did you submit your email address above to receive the calendar via your inbox? That’s how I can send it to you. 🙂
Where’s the printable calendar?
Hi Kristin, The printable calendar will be emailed to you for downloading as soon as you submit your email address in the form about halfway through the post. 🙂