21-day walking plan that could help to lose weight

Preeti Pillai
May 03, 2018
01:49 A.M.

This incredibly detailed plan is easy to follow, costs nothing, and shows visible results.


When it comes to weight loss, there is a plethora of special diet plans and workout studios that promise a drastic drop in weight and a fitter body.

While some of these might be effective and time-efficient in the short run, they might either be too expensive or too restrictive in the long term.

Exercising is essential in order to lose excess weight and stay fit, but in order to become a part of your lifestyle, it needs to be an activity that can be conducted without too many hassles.

Walking is one such sustainable activity that keeps the heart and the body fit and refreshed. Taking a brisk stroll outdoors is one of the most commonly offered fitness advice by experts.

To get the best results in terms of weight loss from walking every day, defining a minute-plan for 21 days will be a step in the right direction.

This plan recognizes three paces of walking – the easy pace, the moderate pace and the fast pace.

The differentiating factor between the moderate and the fast pace is that in the former, one can still talk comfortably, whereas, in the latter, it is extremely cumbersome to talk.


Day 1 begins with a small but significant step – walking for 5 minutes in the morning and in the evening.

From day 2 to day 6, the duration should increase gradually to 7, 9, 10, 12, 15 and 18 minutes. That makes up for a steady start for the 21-day plan.

Week 2 focuses on trying out different paces of walking, beginning with a slower speed on Day 8.

The first two minutes will be with the easy pace, followed by 10 minutes of fast and intensive walking, and ending the lap with a 2-minute slowdown.

A few days will only have moderate speed walking, including days 9, 11 and 13. On day 10 and 12, the walk begins and ends with a 5-minute easy paced walk, with a 15-minute fast walk in the middle.


The second week ends strong, with an extended 18 minutes of fast walking between the 5-minute warm-up and cool-down.

On day 15, the plan is to pace up and down a staircase for 10 minutes. A 20-minute walk at a moderate pace is prescribed for day 16.

On day 17, the time spent on the flight of stairs is increased to 12 minutes with 2-minute fast-paced walking. Day 18 entails a 25-minute walk in moderate speed combined with 24 squats split into 2 sets.

On day 19, the plan prescribes 20 minutes of With staircase time before ending the exercise with a 3-minute slow walk. Day 20 is relatively easier, with only a 25-minute moderate-paced walk.

After 20 days of intensive walking, day 21 will be easy, with a 20-minute fast-paced walk and a 3-minute easy-pace walk.

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