Losing weight doesn’t get much easier!
Walking doesn’t get enough credit for its health benefits. In fact, walking may be the world’s first workout, making it essential for starting an exercise routine. Making the decision to lose weight with the 30-day Walking off The Pounds Challenge can be the perfect gateway to running, HIITTabata, and a host of other exercise routines that will allow you to build the body you want.
If you’ve decided to take on the 30-day Walking off The Pounds Challenge, you’ve got a nice mix of slow walking and cardio, which will give your muscles plenty of rest while keeping you going. Intense cardio walking will get your heart pumping, your body sweating, and your legs burning — the end result is more calories burned and a leaner, more toned new you! With a combination of slow walking, you’ll be able to slow down and breathe while keeping your heart rate up.
Buckle up, whip up your favorite workout playlist, and start shedding the pounds for the change you deserve.
Essentials for the 30 Day Walk Off the Pounds Challenge
Slow Walking (ND): A slow walk is completely different from a normal walk. Instead, think of it as a leisurely stroll with a focused goal. As you walk, tighten your abs, lengthen your spine, expand your chest, and keep your chin tucked in so your airways aren’t constricted. Make sure you don’t overexert yourself. Slow walking is supposed to keep your muscles engaged while keeping your heart rate up. Your forearms should be slightly parallel to the ground as you walk.
Cardio Walk (CW): During your cardio, you’ll walk at a brisk pace while holding your arms at chest height and swinging them back and forth – just like when you’re running. We call this cardio walking because of its cardiovascular and fat burning benefits.
Cross Training: Once a week, you’ll take a break from walking to burn some fat with an explosive workout. The best walking plans for fat burning offer a combination of strength training and core work. Strength training allows you to build muscle and more muscle means more fat burning. In addition, core workouts allow you to build a stronger waist and abs to reduce strain and help you walk far and tall.
Keeping mental track of the distance you walk is extremely difficult, but we have a simple solution. The Fitbit Charge 2 Heart Rate + Fitness Wristband provides distance and time to help you get the most out of the 30-day Walk off The Pounds Challenge. Plus, it gives you a calorie burn, tracks your sleep patterns, and helps you maximize every workout.
Walking Off the Pounds 30 Day Challenge
Note: All measurements are in miles
Day 1: SW ½ mile , CW ¼ mile, SW ¼ mile
Day 2: SW ¼ mile, CW ½ mile, SW ¼ mile
Day 3: Rest of
Day 4: CW ¼ mile, SW ¼ mile, CW ½ mile
Day 5: Cross Training
6th day: Rest of
Day 7: CW ¾ mile, SW ¼ mile
Fuel is essential to racking up the miles you want while training. Our 19 Best Running Meals offer a variety of delicious foods and snacks to keep you fueled.
Day 8: CW 1 mile
Day 9: CW 1 mile
Day 10: Rest of
Day 11: CW 1 mile, SW ¼ mile, CW ¼ mile
Day 12: Cross Training
Day 13: CW 1 ½ miles, SW ½ mile
Day 14: Rest of
15th day: CW 1 ½ miles
As you progress through the Walking off The Pounds Challenge, it’s important to prepare and protect your body. Use ours 7 Tips for Injury-Free Running while enjoying this challenge to keep yourself focused, motivated and energized.
Day 16: CW 1 ¾ miles
Day 17: Rest of
Day 18: Cross Training
Day 19: Rest of
Day 20: CW 2 miles
Day 21: CW 1 ¾ miles
You’ve walked many miles and now you may be burning out and feeling uninterested. Refuel and re-energize with some of our Quick and Easy Post-Workout Foods.
Day 22: Cross-Training
Day 23: CW 1 ¾ miles, SW ¼ mile
Day 24: CW 2 ½ miles
Day 25: Rest of
Day 26: Rest of
Day 27: CW 2 ½ miles
Day 28: CW 2 miles
Get your metabolism going from the start of the day with our daily morning core workout. Another way to help you burn the pounds.
Day 29: CW 2 miles
Day 30: CW 3 miles
Now that you’ve mastered walking, it’s time to master running with the Beginner’s Running Program. Take the steps and tips you’ve learned and train your body to run a 5k, 10k or half marathon.
Do you like this Walk Challenge? Let us know what you think in the comments.
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