Step It Up (Walk) to Slim It Down

Share it:
Step It Up (Walk) to Slim It Down

This easy 14-day walking plan will help you slim down by walking more. We have a beginner and advanced plan, so choose which one suits your needs.

To get started, you have to plan your success first. That means you need to be prepared at all times. It helps to put your walking shoes in your car, at work and at home — wherever you can grab them, lace up and walk. Also you need to know where you can walk, whether you’re at work, home or out running errands.

STRATEGIES FOR WALKING AT WORK

Long hallways, parking lots, stairs and large entryways in the building are prime places to walk. Some companies make it easy and have fitness rooms, treadmill desks and walking paths. Consider yourself lucky if your company offers these! Don’t forget, all you need at the office are fitness shoes — keep a pair in your desk drawer. Once you change shoes, you are ready for a no-sweat walk. Many daily assignments can be done at a no-sweat pace so that you can continue your day without the need for a shower or a blowout. I love those “won’t wreck my hair” walks!

STRATEGIES FOR WALKING WHILE RUNNING ERRANDS

Look for ways to walk before a task — whether it’s grocery shopping, driving your kids to practices or picking up dry cleaning. Parking lots are great for getting in 1,000 steps — that’s about 10 minutes of walking. Instead of heading straight to the entrance, walk the perimeter of the parking lot first. Dropping the kids off to a sports practice? That’s another perfect location to walk the perimeter of the field or park.

STRATEGIES FOR WALKING AT HOME

If you have any of my videos, you have one of the best tools for walking yourself healthy. If you have a treadmill at home, even better! If you don’t have either of these, you can walk around the backyard, walk steps in your house or even march in place to the beat of your favorite songs. There’s no wrong way to get your steps in.

Here is the 14-day Step It Up to Slim It Down Plan:

BEGINNERS PLAN

DAY 1:  
Walk for 5 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 2:  
Walk for 10 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 3:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 4:  
Walk for 20 minutes anytime before dinner.

DAY 5:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 6:
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 7:  
Walk for 25 minutes anytime before dinner.

DAY 8:  
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.

DAY 9:  
Walk for 25 minutes anytime before dinner.

DAY 10:
Walk for 25 minutes after breakfast.
Walk for 5 minutes after lunch.                  

NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.

DAY 11:  
Walk for 30 minutes anytime before dinner.

DAY 12:
Walk for 40 minutes anytime before dinner.

DAY 13:  
Walk for 50 minutes anytime before dinner.

DAY 14:
Walk for 60 minutes anytime before dinner.

Pro Tip: Long walks can be split as two 20-minute walks or two 30-minute walks. It all works to make you stronger, fitter, slimmer!

ADVANCED PLAN

DAY 1:  
Walk for 20 minutes after breakfast.
Walk for 10 minutes after lunch.

DAY 2:
Walk for 30 minutes anytime before dinner.

DAY 3:  
Walk for 30 minutes after breakfast.

DAY 4:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

DAY 5:  
Walk for 40 minutes anytime before dinner.

DAY 6:
Walk for 30 minutes after breakfast.

DAY 7:
Walk for 45 minutes anytime before dinner.

DAY 8:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

DAY 9:
Walk for 45 minutes anytime before dinner.

DAY 10:  
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.

NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.

DAY 11:
Walk for 30 minutes early in the day (try after breakfast).
Walk for 30 minutes late in the day (try before dinner).  

DAY 12:
Walk for 60 minutes anytime before dinner.

DAY 13:
Walk for 30 minutes early in the day.
Walk for 30 minutes later in the day.

DAY 14:
Walk for 60 minutes anytime before dinner.

Congratulations! You did it. You accomplished 14 straight days of fitness walking. Now go celebrate by buying a new pair of fitness shoes to keep your active life going.

Thank you for living the walk life — together we influence the world to live healthier!

Related

  • Tamara Windham

    Leslie I love your videos. Thanks for the challenge. I accept!

  • msfanglet

    I can manage to get several 5-10 min walks in a day, but how do you find time to walk for a solid hour?

    • marstar99

      I plan start a juicy podcast that will keep me company for that long.. or I’ll just call my mom, I know she can talk about anything for about an hour.

      • I profited $104000 previous year by working online from my house and I did it by working part-time f­­o­­r 3 or sometimes more hrs on daily basis. I was following an earning model I came across online and I am so excited that i earned so much money. It’s user friendly and I’m so thankful that I found out about it. Here’s what I did… STATICTAB.COM/gpfvgtj

  • Becca

    I can do up to 15 min after breakfast and lunch, but can’t do a half hour when I have those meals at work. How do you manage that with work schedules?

  • Nancy

    I’ve been walking daily since January 1st. Started at 2.8 mph for one mile. After a few days increased to 2.8 mph for 1 1/2 miles. Eventually went to 3 mph (sometimes 3.2) for 2 miles. For the last four days I’ve increase to 2 1/2 miles at 3 mph (50 minutes). I have lost 0 pounds (not even one lousy ounce) in the last 4 days! Why, when I’ve increased my walking so much, is the weight loss each week going down….or no weight lose at all. I lost 3 pounds per week the first couple of weeks. Lost 1-2 poounds weeks 3 and 4. Now….with the increased walking nothing. I’m getting discouraged fast. Advice would be appreciated. BTW…I’m 56 years old and weigh 214 (down 11 pounds so far since 1/1/17). I’ve got my calorie goal on MyFitnessPal set at 1310 calories per day.

    • Zenia Indelicato

      Hi Nancy. Congratulations on your 11lb weight loss! Sounds like you’re working really hard and it and deserve your success. I have to admit that I think I’m a little easier on myself. I find it more helpful to keep track of the amount of steps I take daily rather than distance covered and speed. I can’t walk overly fast as I have foot problems but I like to walk at places where my legs get a bit of a workout like the beach, woods or hills. Walking to the shops for me is up and downhill. I walk 10000 steps usually at work and aim to do the same on days off. During the summer in the lovely weather I do more simply because I don’t want to go in and want to stay outside enjoying the heat. My dogs are thrilled to bits with it all! Also, I’m brutally honest with calorie counting. I aim for around 1200-1300 a day intake but don’t always keep to it and don’t beat myself up about it. . I’m 58. I started at 244lbs last May and have lost over 60lbs. Another thing I do is to make a big push at it for as many weeks as I can and then stop and just maintain my new weight for a while so that I don’t get too bored with it all. Keep with it you’re doing great!

  • Sophie

    Why do you recommend walking before dinner? I get quite a few steps at work but I always walk after dinner because it suits my schedule.

  • Priscilla Laybolt

    I find drinking hot water through the day helps to lose.

  • Jennifer M. Doelman

    I walk abpout 10 K a day with my dog, mostly at a relatively quick pace (ca. 6 KPH). How can I adapt the walt to increase health benefits?

  • regina geiger

    I bought a pedometer a few weeks ago. I hope to increase my steps up to 500.

    • regina

      Oh, I meant 5000 steps

  • Kristina Penava

    Hi! Can anyone tell me why does the myfitnesspal say: by march 30th your weight gain is going to be 0.2 kg when i have set a goal of losing weight in the app? From 62 to 55kg help 😀

    • Laura

      Maybe you ate over your calories? And it might have said ‘if you eat like this everyday you will weigh… in 5 weeks’ or something like that?