Weight-loss workout helps burn fat and lose 1 to 1.5 kg a week, alternating between slow and fast walking, helping the body to spend more calories. However, it is important to follow the plan correctly for the workout to work and bring the best results.
Before and after training, it is important to lengthen the body, especially the legs for about 5 to 10 minutes, to prepare and warm the body for the walk. In addition, during training you should drink at least half a liter of water per hour to replenish the amount of liquids and minerals lost in sweat.
See the following tables for guidance on walking and losing weight, strengthening muscles and preventing injury.
Week 1
| Monday | 20 min slow walk + 15 min moderate walk + 15 min slow walk |
| Tuesday | 10 min slow walk + 25 min alternating between 1 min moderate walk and 4 min fast walk + 5 min slow walk |
| Wednesday | REST |
| Thursday | 20 min slow walk + 15 min moderate walk + 15 min slow walk |
| Friday | 10 min slow walk + 20 min moderate walk + 20 min fast walk |
| Saturday | 5 min slow walk + 5 min moderate walk + 25 min fast walk + 5 min slow walk |
| Sunday | REST |
Week 2
| Monday | 10 min moderate hike + 25 min fast hike + 10 min moderate hike + 5 min slow hike |
| Tuesday | 5 min of moderate walk + 35 min alternating between 3 min of rapid walk and 2 min of moderate walk + 5 min of slow walk |
| Wednesday | REST |
| Thursday | 10 min moderate hike + 30 min fast hike + 10 min moderate hike + 5 min slow hike |
| Friday | 5 min of moderate walk + 35 min alternating between 3 min of rapid walk and 2 min of moderate walk + 5 min of slow walk |
| Saturday | 10 min moderate hike + 25 min fast hike + 15 min moderate hike + 5 min slow hike |
| Sunday | REST |
Week 3
| Monday | 10 min slow walk + 15 min fast walk + 10 min moderate walk + 15 min fast walk + 5 min slow walk |
| Tuesday | 40 min alternating between 2 min and 30 sec of rapid walking and 2 min and 30 sec of moderate walking + 10 min of moderate walking + 10 min of slow walking |
| Wednesday | REST |
| Thursday | 10 min moderate walk + 15 min fast walk + 10 min moderate walk + 5 min fast walk + 5 min slow walk |
| Friday | 20 min of moderate walk + 20 min of fast walk + 20 min of slow walk |
| Saturday | 50 min alternating between 2 min of moderate walk and 3 min of rapid walk + 5 min of slow walk |
| Sunday | REST |
Week 4
| Monday | 25 min of moderate walk + 35 min of fast walk + 5 min of slow walk |
| Tuesday | 50 min alternating between 2 min of moderate walk and 3 min of rapid walk + 10 min of moderate walk |
| Wednesday | REST |
| Thursday | 30 min moderate hike + 20 min fast hike + 10 min moderate hike |
| Friday | 50 min alternating between 2 min of moderate walk and 3 min of rapid walk + 10 min of moderate walk |
| Saturday | 40 min of moderate walk + 20 min of fast walk + 10 min of moderate walk |
| Sunday | REST |
If during the walk you need to drink an energy drink, try this homemade drink prepared with honey and lemon, which will not only help in the replacement of liquids but also to improve the yield:
How to lose weight fast
In addition to walking, to lose weight, it is also important to adopt a diet of slimming, giving preference to foods rich in fibers and low calorie, avoiding foods rich in sugar or fat and decreasing the intake of carbohydrates. Learn more in How to Eat a Healthy Diet to Lose Weight.
Knowing how many pounds you should lose is key to not being discouraged, so check out your ideal weight on our calculator:
However, it is important to remember that this calculator is not the best parameter for evaluating athletes or seniors because it does not differentiate the weight of the fat and the weight of the muscles.
Benefits of Walking to Lose Weight
Hiking workout besides helping to lose weight and burn fat, has other benefits like:
- Increase muscle mass;
- Decrease stress;
- Sleep better;
- Improve circulation;
- Control cholesterol and diabetes.
These benefits are greatest when training is followed correctly. See more reasons to practice exercises in: Benefits of physical activity.
