4-Week Power Walking Plan for Weight Loss

Jessica Smith
by Jessica Smith
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4-Week Power Walking Plan for Weight Loss

If you’re looking to boost your burn during your walks to lose weight faster, it might be time to amp up your walks with power intervals.

Whether you’re just starting out, returning from a long hiatus or are a regular walker, this four-week plan combines steady-state and powered-up pace interval walks along with resistance and flexibility training to help maximize your results.

If weight loss is one of your goals, pairing a regular exercise plan (like this one) with calorie counting might be an effective strategy. While you can lose weight by reducing calories alone, research shows that combining dietary changes with exercise can speed up your results. As Trinh Le, MPH, RD recommends, pairing an 1,800-calorie diet with 300 extra calories burned each day through exercise can be the better choice for weight loss.

To help you put it all together, we’ve created this powered up, five-day-a-week plan designed to help you burn approximately 300 calories a day through exercise. (Please note: Calorie burn is a general estimate, this number will vary greatly by individual, body composition, effort level, etc. For a more accurate reading, a heart rate monitor or other tracking device may be helpful.) On the weekends, you can add a session and/or find ways to move more (such as gardening, cycling, rollerblading, playing with the kids, etc).

While this is a walking plan, we recommend including additional strength and flexibility sessions to boost the body shaping and weight-loss benefits of this plan and help prevent aches and pains.

YOUR WEEKLY GOAL

With this plan, you’ll aim to burn an average of 300 calories per day, with a combination of walking, strength training and stretching. General recommendations are walking three days/week, strength training for 2–3 days/week and flexibility training two days/week (or more), but should be adjusted to meet your current fitness level and schedule. Do this cycle four times and notice how much stronger you get each week.

FOR INTENSITY: POWERED-UP PACE WALK (3040 MINUTES)

Begin at an easy pace with a 5-minute walk to warm up your body, then use this 2-2-1 interval structure to power up your pace for 20–30 minutes.

  • 2 minutes: Walk at a brisk, but steady, pace (intensity: 5 out of 10*; you should be able to talk but your breathing will be quick).
  • 2 minutes: Move at a brisk, but steady, pace (intensity: 7/10; you should be able to answer short, brief questions, not carry on a full conversation).
  • 1 minute: Power up your pace as fast as you can, pumping your arms quickly to propel you faster (intensity: 8/10; this should feel very difficult, but manageable for 60 seconds).

Repeat the entire series of 5-minute intervals 4 times for a 30-minute walk and 6 times for a 40-minute walk (totals leave time for a 5-minute warmup and 5-minute cooldown).

Adding bursts of intensity like this during your walk is a great way to burn more fat in less time, without having to add the impact of jogging or running. Wind down your walk with a cooldown of about 5 minutes at an easy pace to recover your breathing and heart rate (you may also want to end your walk with these simple, total body stretches).

FOR ENDURANCE: STEADY STATE WALK (40–50 MINUTES)

Begin with an easy pace, 5-minute walk to warm up your body, then maintain a brisk, but steady, walking pace (intensity level 5–6) for 30–40 minutes. Cooldown for about 5 minutes, moving at an easy pace to recover your breathing and heart rate (you may also want to end your walk with simple, total-body stretches).

STRENGTH TRAINING (20–30 MINUTES)

Perform total body, strength-building movements using your bodyweight, dumbbells, resistance bands or whatever equipment you prefer.

STRETCHING (3–15 MINUTES)

Stretching can be done after your walks if it’s convenient for you, or at another time of your choosing. Focus on stretching your entire body evenly, paying extra attention and spending more time with areas that may be tight or stiff (for more stretching tips click here).

ACTIVE REST DAY

Stretch, garden, take a leisurely bike ride or stroll around the neighborhood. The point is to take a day off of “exercise” but you can still stay in motion while you ‘rest’ your body!

*Intensity scale of 1–10 refers to 10 being absolute maximal effort and 1 being no effort at all.

TIPS

Depending on your starting point, you’ll want to adapt the plan to meet your current fitness level and schedule. If you are just beginning to exercise, you may need to reduce your days per week and/or the length of your daily sessions. Each week, you can add 1 day of training or extend your session by 5 minutes to progressively increase your workload without overdoing it. Tailor it to meet your needs and preferences so it’s easy to stick with and that you can stay consistent with the plan because consistency is the key to getting (and maintaining) results!

Remember, while you might not burn as many calories during a strength-training session, by adding more muscle to your frame, you are adding more metabolically active tissue to your body (muscle tissue burns more calories at rest than fat). Don’t sweat it if you fall short of your 300-calorie goal on strength days — you are making important changes to your body with resistance training that will help change your body composition and shape over the long term.

TELL US YOU’RE IN!

Are you going to join us for this plan? Leave a comment below, and let us know. We’re here to support each other and be accountable. We’re in this together team!

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.

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255 responses to “4-Week Power Walking Plan for Weight Loss”

  1. Avatar Kerry Schulstad says:

    I’m in for sure!

  2. Avatar Melissa says:

    Yes I’m in!!

  3. Avatar Joanne McLay says:

    I’m in but would like an equvilant for a treadmill. Up the speed or hill? Outdoor walking won’t work right now.

  4. Avatar John Bratkovic says:

    I’m in

  5. Avatar Sharon says:

    I’m all in!

  6. Avatar Suzanne Champagne says:

    Lost 33lbs so far, I’m in for the next 25lbs and thereafter

  7. Avatar Terry Price says:

    I’m going to do this! Thanks!

  8. Avatar Colleen Neil Carroll says:

    What if treadmill is the only option at this point in the year ?

  9. Avatar Cindy Sobey says:

    I am definitely going to start this program. Should be pretty easy to adapt it to an elliptical I think.

  10. Avatar Theresa Graves says:

    I have been lugging around an extra 15 lbs for about a couple of years now. I am taking it off this time! I feel so much better when I am exercising and eating right. Time to get back in the game-no resolution here-ABSOLUTION!

  11. Avatar elizamae says:

    How do y’all keep track of the time during workouts like this? Do you just keep resetting your timer on a smartphone?

  12. Avatar lidya says:

    I’m going to try this walking plan 🙂

  13. Avatar Lydia Brown says:

    Sounds great!

  14. Avatar Degzy99 says:

    Im in and just starting target is 15kg

  15. Avatar Mmickk Mmickk says:

    Im in 25kg to lose.

  16. Avatar Jane Mckenzie says:

    I’m up for trying it

  17. Avatar David Scott Gallagher says:

    This looks like an ideal exercise programme to lose weight so I would like to try it

  18. Avatar Sue Chase says:

    I’m definitely up for this one so I can burn off all the Christmas food

  19. Avatar Pedro Quevedo says:

    Thanks for your article. I think it’s a perfect workout for people like me with some lumbar protrusion.

  20. Avatar Sue Wyse says:

    Doing Mount Everest Base Camp trek in April and this sounds like the perfect start to my training.

  21. Avatar Shirley Cullen says:

    I am in for the power walking plan

  22. Avatar Fran Chester says:

    I’m in. Started Jan1, 2018 & want to drop 30lbs. Have employed power walking in the past & it really worked to help drop the weight but had to give it up due to stress fractures so probably wasn’t doing it right. I’m looking forward to joining this group & getting it done right. Thanks for the information

    • Avatar russty says:

      I also had the ol shin splints when i tried a lil light jogging…any ideas how to avoid them?!

      • Avatar Fran Chester says:

        Doing calf stretches before & after any walking/running is what the experts told m. I wasn’t doing both before & after & start out slow. You can google exercises to prevent shin splints for info on how to do them. Hope this helps. Good Luck.

        • Avatar russty says:

          Yeah i stretch & everything…still get pain! It’s keeping me from going farther i reckon…guess I’ll keep at it & stretch more…thanx

          • Avatar Fran Chester says:

            I’ve had shin splints too & they are very painful. Don’t give up, they will get better with icing & rest but it puts a snag in the power walking. It helped me to keep doing the stretches even if I didn’t do the walking so hang in there.

          • Avatar Jen. says:

            I think I read something about the length of your stride, that if it’s too long or too short it can cause shin splints. If you take a long stride, try to shorten it, keep to a natural step, just speed it up a bit. Plus a good pair of walking shoes, or runners is important. Hope that helps.

  23. Avatar Coral Bryant says:

    Would love to join as I have 10 kgs to lose. Need to get some fitness back after serious accident last year.

  24. Avatar Bill Wilson says:

    I’m in, looks like it will shake up my routine

  25. Avatar Heather Holmes says:

    My family is starting a weight loss challenge and I think this may be a great way to get on board with it! I’ll definitely give it a shot!

  26. Avatar maggie says:

    Will give it a try; determined to success. The scales are already moving in the right direction, started on 30th December.

  27. Avatar Tracey says:

    Starting the walking plan today.

  28. Avatar Teresa Scott says:

    Keen to start

  29. Avatar Gaeleen Scholes-daysh says:

    I am in for the 4 week exercise plan

  30. Avatar Edo says:

    I am in, What would be scales 6/10 or 7/10 on treadmill?

    .

  31. Avatar Sandra Faragher says:

    I am in. Need to lose about 10kg and get fitter.

  32. Avatar Naomi Saxton-Knight says:

    How fast in mph is 6/10 on a treadmill for an averagely fit 50yr old, does anyone know?

  33. Avatar Kathryn Quinn says:

    I love to walk, but Ive become too lax about it since we gave our dog away the beginning of November. This may be just what I need to get with the program again. I’m going to use tomorrow, Sunday, as an active rest day and begin on Monday. It will be a bit of a challenge because we’re going to be on the road a lot until Saturday, but I want to give it my best shot. I do have an ulterior motive. My 50th high school class reunion is October 6 and I’m a good 35 pounds over my best healthy weight.

  34. Avatar LaDonna Curtis says:

    I’m in!

  35. Avatar Patricia Brace Eaves says:

    I’m in

  36. Avatar Bonnie Watts says:

    I’m in, I’ve lost about 35lbs so far by doing Weight Watchers and walking at least 10,000 steps daily. I would like to drop the last 10lbs trying this method!

  37. Avatar Valentina Kojin Thomson says:

    I’m in! I will use tomorrow as my rest day and start this challenge on Monday. I have 25# to lose.

  38. Avatar Lola says:

    I’m in. I’ve lost 34 lbs so far walking my dog. Will incorporate these adjustments to power past my plateau.

  39. Avatar David McCain says:

    Doing this. Thanks for the article!

  40. Avatar Kraig Elliott says:

    I’m in!

  41. Avatar Shirley Cullen says:

    I am in …. love to walk and this 5 day plan works well with my work travel

  42. Avatar Val Peters says:

    I’m in

  43. Avatar Kkbj says:

    I will try too

  44. Avatar Hope says:

    I’m in….I really need a push during these cold, snowy days in rural Ontario.

  45. Avatar Jennifer Robertson says:

    I’m in. Will walk for 30 minutes at lunch, for a minimal start. Then hopefully work up from there with actual trips to the gym. Need to lose 30lbs.

  46. Avatar s lucas says:

    Count me in!

  47. Avatar Jennifer Guay says:

    Totally love the idea of this! I’m in!

  48. Avatar Fran Hood says:

    I’m so in!!!!

  49. Avatar laurie usher says:

    I’m in!

  50. Avatar Tammy Skilliter-Mitchell says:

    Im starting today I am In!!!!

  51. Avatar Lisa Jo Malcomson says:

    I am on board let’s go

  52. Avatar Naomi Rourke Christopher says:

    I’m in!!

  53. Avatar Brenda says:

    Walking seems to be the only exercise that I ever stick to…..finally have a schedule where I can start back! TOMORROW is the day!

  54. Avatar Sandy Newell says:

    I’m in!!!

  55. Avatar Foulis Foster says:

    I’m in will start this ago after work

  56. Avatar Nadine says:

    I’m in!!! Need to make myself a priority!

  57. Avatar Brett Davies says:

    I am in

  58. Avatar Belinda Nixon says:

    Hi there do you have a link to a total begginers strength program for overweight person?

  59. Avatar Valerie Richer says:

    I’m in! fingers crossed this is the motivation that gets me going!

  60. Avatar Kerralie says:

    Have you got a calendar type programme that you can mark off the days that you have met the schedule ie Monday 30 min walk, Tuesday strength etc?

  61. Avatar Carmen says:

    I’m in. Need to loose 20 lbs. I’ve started strength training but need to add the cardio for weight loss.

  62. Avatar Marj Konning says:

    Sounds good.

  63. Avatar Sherry Vanderkooi says:

    I’m in.

  64. Avatar Amber Blossom says:

    I am in. I want to lose 10kg and love walking sounds like a good partnership.

  65. Avatar Ashwood says:

    This is something I can do, looking forward to it thanks

  66. Avatar uberknarf says:

    I’m in!

  67. Avatar Sandra Clarke says:

    I am in, looking forward to walking more outdoors, this will motivate me.

  68. Avatar Viv Gottlieb says:

    I’m in!

  69. Avatar Karen Bunyan says:

    Count me in on the 4-week walking plan. Sounds good /achievable and should boost my daily step count.

  70. Avatar Jane Davis says:

    Yes please need something to boost my weight loss

  71. Avatar mattyc says:

    Uh huh see you over there….

  72. Avatar Julie Parsons says:

    Sounds good to me. I’ve been running for years. Inconsistently ‘cos quite heavy and always get an injury, which then means I can’t exercise for a time. Speed walking could be the answer. Let’s see.

  73. Avatar Mabel's mum says:

    I’m in.

  74. Avatar Karen Hough says:

    I’m in

  75. Avatar Jayne Stewart says:

    I’m in

  76. Avatar Christine Connolly says:

    Is it possible to give a steps per minute estimate as I always find it hard to measure intensity of effort. I could match beats per minute playlist then as well.

  77. Avatar Lesley Rawlinson says:

    I’m in

  78. Avatar Julie Lawton says:

    I’m in

  79. Avatar Dana Klassen says:

    I’m in!

  80. Avatar Susan Doney says:

    I’m in

  81. Avatar Lueur de l'espoir Diane Ayotte says:

    I’m in with my son…

  82. Avatar Lorraine Schofield says:

    Im going to give it a try Something has to work

  83. Avatar Mark Colwell says:

    Quitting smoking weigh more than I like, I’m in

  84. Avatar Brenda says:

    I’m in.

  85. Avatar Laurie says:

    I’m in!

  86. Avatar Sarah says:

    Rosie Rowbotham

  87. Avatar Sandra Davidson says:

    I’m in!

  88. Avatar Cheryl-lynn Lapointe says:

    I’m in 🙂

  89. Avatar DJVIGIL says:

    It would sure be nice if you made all of your articles printer-friendly. I have lost 29 so far. Just got a fitness tracker – trying to surpass my steps from the day before. I am in for this one!

  90. Avatar Ralph Buettner says:

    I’m in.

  91. Avatar Jeanne DeShazo says:

    yep, i’m in.

  92. Avatar Sarah Craig says:

    I am in!

  93. Avatar Tanya says:

    Yep, I’m in too.

  94. Avatar Emily R says:

    I am in!

  95. Avatar Georgiañ Nakou says:

    I am starting it tomorrow, hope I can make it

  96. Avatar Colin McDougall says:

    yes I’m in just starting

  97. Avatar Veronica Cortez says:

    I’m in! just returning back from school holidays and wanting to get into a good routine that will help shed the kilos!!!

  98. Avatar Tracy Pettinellla says:

    Count me in

  99. Avatar Ingrid Eidam says:

    I’m in

  100. Avatar Jennine Keir says:

    I am in

  101. Avatar Karin Levi says:

    I’m in

  102. Avatar Debbie Thebeau says:

    I’m in

  103. Avatar John Slater says:

    Glad to be part of a team of dedicated people, I’m in. Cheers

  104. Avatar Audrey Urbanczyk says:

    Going to use this plan as my starting point.

  105. Avatar steveg95 says:

    Starting Monday.

  106. Avatar Paul says:

    Im in, starting Monday 29 Jan

  107. Avatar Elizabeth Grace Henrichs says:

    Going to start today Jan 28. Wish me luck and support please.

  108. Avatar laura carey-stafki says:

    walking has saved my life. I am a strong advocate for walking and will endure this exercise with pool therapy for the rest of my life and and I applaud you all. Keep up your journey with this and don’t give up. Walking reduces health risks and gives us so many benefits to our lives. I would rather live in a warmer state so I could be like those in Washington D.C. so active and athletic. My goal is to walk 3 times a week for 3 miles a day for my first two months. Then Goal will change to increase by 2 extra miles per day. Until I have built up enough endurance and strength to do 10 miles 2 a week. God willing and weather permitting. Ive done it a few years back and went from size 16 to size 4. I’ve had a onset of a new disease that set me back but I am fighting it and using pool therapy all this winter so I can condition to be ready for walking this Spring 2018. I am size 2x but determined to change my diet to Paleo and become a new me this year. It is my goal and I will do it. I can do it and I KNOW you CAN TOO!!! I am in!!!!!

  109. Avatar Jen says:

    I’m starting tomorrow the 29th! We can do this!!!

  110. Avatar wilna potgieter says:

    Sounds like a good plan!!
    Will start today 29 Jan 2018. I want to loose at least 8kg before winter, its summer in JHB South Africa.

  111. Avatar Jackie Howard says:

    I am in! Need to lose 20lbs. Officially starting today, January 29.

  112. Avatar Loni Lynne says:

    I really need to do this. Love to walk. Power walking helped me so much in the past. I think this will be easier for me at the gym (treadmill) as it is winter here in Maryland, USA and weather is unpredictable. Will this paired with my yoga/dance classes/abs and thigh conditioning really help? I wish to lose 50lbs but will take it 5lbs at a month if not more. As long as this becomes a life change and not a yo-yo.

  113. Avatar DeDe says:

    I love to powerwalk and I just had surgery so I had to stop, when I can I’m back to walking. Need to lose 36 lbs. Fingers crossed!

  114. Avatar Heather D says:

    I’m in, starting Jan. 31st.

  115. Avatar JUDY says:

    I AM IN… NEED TO LOSE WEIGHT BADLY…

  116. Avatar Julie says:

    I’m in…..I was running and walking but irritated my IT band in both my legs so had to stop. Maybe this is just what I need

  117. Avatar Donna says:

    I wish you already had music to go with the different sessions. For faster or slower. Etc.

  118. Avatar Rebecca S Conners says:

    This is inspiring! I am in. Going to the park to see where I should start walking!

  119. Avatar eseascaper7 says:

    I’m in…been doing 5 to 7 mile runs…had bad flu since December 21…just not feeling better…going to start Monday again…but with 1 hour power walk every morning

  120. Avatar Virginia says:

    I’m in!

  121. Avatar Latrice Jones-Boyd says:

    I’m in

  122. Avatar Margit Windischmann Jury says:

    I’ve lost 25 lbs. and looking to lose 10 more, at least. I’m in!!

  123. Avatar Mimi says:

    I’ve been on my weight loss journey for almost 14 months now and have lost 80 lbs. with the help of my friends at Healthy Weight for Me. I just want to continue by adding walking and strength training to tone up this jigggly body and bust through this plateau! Good luck to everyone who is struggling with anything out there. You can do this! I am 60! I just wish I hadn’t waited so long to decide and stick to a plan/lifestyle!

    • Avatar Kathy Ericson says:

      Hi. Congratulations!! I feel like we are kindred spirits. I’m 62 and started my new lifestyle journey
      13 months ago. I’ve lost 70 lbs so far. I swim each day but am also looking for a way to tone the “jiggles”. I think this will work for me also. Continued success to you. Kathy

    • Avatar Delmarmama says:

      I’m with you and Kathy E.

    • Avatar Jane Bowman says:

      Mimi and Kathy, I am all in! I have gained 17# over the past year. I was on my way to big changes, eating healthy, exercising, and feeling great!! I injured my knee and everything fell apart…I started a new journey to renew my health and wellness commitment in mid January but have been floundering. I needed some direction and support!! I will be 61 in March and I want my life back!! Thanks Ladies, all of you!! I am all in! Bye bye giggliest, see ya 30#s, HELLO new Me!

  124. Avatar Arlene Andrews says:

    I am in!

  125. Avatar Randy Middleton says:

    I am in!

  126. Avatar Marie Holmen says:

    I’m in my goal is to lose 40lbs!! Been working out on and off, but not consistent! My goal is to have this weight off by August 2018!Today is day 1!

  127. Avatar Holly Schoessow says:

    Just released by my Dr to start walking after 3 surgeries and 7 months of doing absolutely nothing. Gained 20 lbs in that 7 mo. And ready to shed some lbs and get moving. I’m so excited to follow this!

    • Avatar batwoman says:

      I’ve done something similar, but without two of those surgeries. It’s hard to get back into being an active person

    • Avatar Logan says:

      Holly, I am currently in the same boat as you. Three surgeries in under years and unable to do anything. I, like you, gained unwanted weight and ready to shed it! I am finally able to start walking and really looking forward to this walking plan. Good Luck!

  128. Avatar mama says:

    I’m starting today. Need to lose 10 pounds!

  129. Avatar Meredith Bazzoli says:

    I mainly want these pants in the title image LOL

  130. Avatar Kathleen Chen says:

    I am in!

  131. Avatar Tonya Boyd says:

    I’m in! Time to kick it into gear.

  132. Avatar GildaM says:

    I’m in

  133. Avatar JanettMarie says:

    Okay, I need to get back on track and walk!

  134. Avatar Cathi Russell says:

    I am a strong advocate for walking! My problem is, however, I have Multiple Sclerosis and my new normal doesn’t always make walking easy or even possible some days. Are there any things I should try?

  135. Avatar Miranda Brennan says:

    I’m all in! My daughter gets married in May in Hawaii!!! I need to boost up the burn!! Starting feb, 4th!!

  136. Avatar Baba Blu says:

    I”m in! Will start tomorrow- Sun Feb 4

  137. Avatar Kris Hawkins says:

    I want to try this. I have been sedentary for a few months, back pain and then back surgery. I don’t know that I can do the long walks yet, but will try.

  138. Avatar Bettina Wilhelm Smith says:

    Looking forward to the next 6 weeks!

  139. Avatar Laura Garcia Ferrell says:

    I’m in, I’ll start Feb 4th,

  140. Avatar Kichma Nieves says:

    I’m in

  141. Avatar Connie Rogers says:

    Ok

  142. Avatar Connie Rogers says:

    We are in and up for this…. Me and the dog that is….

  143. Avatar Dori says:

    I’m in….

  144. Avatar Janet says:

    I’m in!!!!!!!!!

  145. Avatar Shedly Casseus says:

    Im in! Thank you

  146. Avatar Leslie Crabbs says:

    I’m in!

  147. Avatar Niharika says:

    I am in

  148. Avatar Starwith1R says:

    Yes, I’m in!

  149. Avatar naturallytab says:

    I’m in, starting on tomorrow, Feb 4th. I want to lose 20lbs by July 2018.

  150. Avatar Greg says:

    I’m in will start Monday (5 FEB 18) need to lose 10-15 lbs.

  151. Avatar Flower says:

    I am in. I’ve got 35lbs to lose. Let’s do this!

  152. Avatar John A Pedit says:

    I’m in!
    I recently lost 100 lbs and got involved in a fairly demanding exercise regimen. I over did it through out the process of a year or so. I ended up with hip problems related to arthritis and over use of the joint. That led to a 4 month period of inactivity. This regimen seems well suited to getting back into exercise now that my hip issues have mostly resolved. Balance! Started today. I will be coupling this with my passion for cycling.

  153. Avatar Nichole Sullivan says:

    I’m in.

  154. Avatar Amy Stewart says:

    I am in!

  155. Avatar Christiane says:

    Yes! I need to add some cardio to my workouts & this will be a good start!

  156. Avatar Leslie says:

    I’m in. Gained 30 lbs. after an illness followed by an accident. Walking is somerhing I love to do, but I like to stay focused with walking music. Wish Jessica would make a powerwalk cd. Hint hint

  157. Avatar Kate says:

    I’m in – perfect motivation for me.

  158. Avatar Bonnie Banks says:

    I’m in!

  159. Avatar concernedboutamerica says:

    I am getting older and less mobile and I’ve gained weight from bad habits and not enough exercise. I’m determined to loose weight and get my shape back. Exercise is the only way to do it. I’m in for the rest of my life!

  160. Avatar What Everz says:

    I want to but then saying it easier than doing … I really do need todo this

  161. Avatar Tresta Andren says:

    I have been doing this on my own since May 1st 2017 I went from 190-136 by 10-9. This totally works. I logged everything I consumed on my fitness pal and looked up calories of food before I ate to determine if I didn’t need to chose something else. It rearea works and after I fight this cold I am ready to do it again. I went from a 14 to a 3-4, if that’s not motivation, my joints dontd hurts, no foot, back or knee pain! If that’s not motivation. When I hear that little voice that says, ‘I am tired let’ sslee skip it,’ that’s when I know I have to push harder! Nothing is stopping you but, ‘ you. ‘ Start at any level, but start!

  162. Avatar jlrobinson5 says:

    I am in? Anyone in Santa Clara want to walk together?

  163. Avatar Tonja Guilford says:

    I am in! I need to lose 40 pounds. I’ll be 50 this year and I want to be at my best for the coming years!

  164. Avatar Roberta Steffenhagen Hauschild says:

    I’m in!!! I’m starting today. I need to lose 20 pounds.

  165. Avatar Amy Hoxie says:

    I’ll join. I am an active person who goes to the gym at least 3 days per week to do a minimum of 30 minutes of cardio. I usually get a bit of exercise outdoors but when the temps drop down to the single digits with below zero windchill…it’s a big NO for me. I try to lift weights at least once per week too. I quit smoking 7 years ago and took up any exercise I could to keep me moving forward. I was 40 lbs overweight and in cruddy health with eating and exercise habits. I lost the weight and have never had even one smoking craving. I like to maintain a healthy weight (I’m 5’9” and 140-145 lbs at nearly 60 yrs). One of my favorite things to do is encourage others to keep going forward as well.

  166. Avatar Dessa Wright says:

    I’m in and ready. I can lose, but need learn to keep. The walking will help! Down about 12, but want another 24

  167. Avatar Michelle Urban says:

    I am in! I’m 63 yrs old with arthritis, so my intensity will be less but I am determined to find my levels without much pain! Walking is possible for me and some strength training.I do some now but need to push myself further. Think I can!

  168. Avatar Brandy Velasquez says:

    I’m in as of Feb. 5! I’m wondering has any one tried this with a treadmill? The weather where I live is a little unpredictable!

    • Avatar Alison says:

      I do intervals on my treadmill with music. I alternate slower songs/higher incline with faster songs at a lower incline or flat. (I just keep skipping until I get a song with the tempo that feels right.) Changing it up every 2-3 minutes, the length of a song, is just about right. Works even better if you have a heart rate monitor, so you can adjust the incline to get the heart rate you want for that interval.

  169. Avatar Marion says:

    I’m in! At least I’m going to give it a try.

  170. Avatar Christina Hickey says:

    I’m in!

  171. Avatar David M. Beach says:

    okay.. adding it to my regimen….

  172. Avatar Jean Youngblood says:

    Starting tomorrow 2/4/2018

  173. Avatar Paula James says:

    Definitely starting Feb 5th!!!

  174. Avatar Judy Travis says:

    I’m in. I’ve been using the treadmill for now. I’m hoping for results

  175. Avatar Oleta Tennessee says:

    I recently purchased a treadmill desk because I work from home and will incorporate this walking plan during the winter months. Thanks for the support!

  176. Avatar Peggy Ward says:

    plan to start this, actually did day 3 yesterday so will continue on today with day 4 and go from there, I look forward to seeing results! thanks!

  177. Avatar Jaime Hoff says:

    I’m in! I lost in Jan. But I need to add in some exercise for better results and health.

  178. Avatar Anne Conniff says:

    I’m in! I have 25 pounds to loose. This will hopefully jumpstart my weight loss journey.

  179. Avatar Jennifer80516 says:

    I’m in, is there any way to print this without getting everything on the entire page?

    • Avatar Kajsa Anderson says:

      The actual plan is an image, so you can right click it, open in a new tab (or window, doesn’t matter) and then print it.

  180. Avatar Princess S. Richman-Moore says:

    I’m in!

  181. Avatar Kathy Jankowski says:

    I’m in for the 4-week power walking! I’ve come to Florida for the next couple of months and left my personal trainer in Delaware, so I need something to get me going again!

  182. Avatar Stacy Williams says:

    I’m in! I recently started meal prepping so committing to exercise should help get me some much needed results.

  183. Avatar batwoman says:

    I really need this type of workout so I’m in, but with the snow coming down today and subzero temps yesterday, this is going to take some adjustment. Two Jessica Smith videos yesterday, which I will call strength training, and perhaps Nordic track plus snow shoveling which I will call a powered up pace walk. One must adjust sometimes!

  184. Avatar Kalene Savage says:

    I’m totally in! Starting today (2/5)!

  185. Avatar Debra Collins says:

    Yes I am in!

  186. Avatar Missy says:

    I have to do something to repair body and soul and I think I am ready to do this! I lost my husband and Hero 8 months ago and have been wallowing in self pity by doing NOTHING and over drinking. As a result, I have gained 20 pounds and pulled a groin muscle. My feet are killing me and my friends are tired of my crying… I used the walk 20 miles+/week and now find it a huge exertion but I know with renewed determination I can get back to enjoying that daily walk.
    I hope we all reach and maintain our goals! I’M IN!!!

  187. Avatar Heidi Mayer says:

    I’m going to try this. It sounds so logical and undramatic–something I can truly stick with and not feel horribly deprived or depleted. I am a walker already, but I like the strength training aspect. I always put that off, because I feel I’m not burning enough calories. This helps validate the time it takes to do. I start today.

  188. Avatar Angela Jones says:

    I think this will be a useful tool to utilize as my goal is to lose 45lbs,

  189. Avatar Rudi says:

    I’m in! I want to lose 10 lbs to start and I’m starting this walking challenge tomorrow, 2/6. And it’s very cold here in NE Ohio. I lost my job last month and need to get moving and get out while I look for new work.

  190. Avatar AP says:

    Ok! I’m in. Just started today.

  191. Avatar Diane White says:

    I am in. I travel a lot and it’s hard to keep to a routine like this program suggests when one has such a disruptive schedule, but I will do the best I can. I’d like to trim off 12 pounds by June!

  192. Avatar Kathy Ericson says:

    I’m in!!

  193. Avatar Elizabeth says:

    I have a hard time walking fast enough to get my intensity level over a six, unless hills or jogging are involved. In particular my calves will start to cramp. Does anyone have tips on how to walk faster? It seems like such and odd question, walking is so basic. I suspect I’m not driving enough with my gluts and hips, but I’m not sure how to engage them more. P.S. I love Jessica’s videos! They have been a life saver this winter and they’re so fun the time flies. I’m in for whatever it takes!

  194. Avatar Rotti says:

    I want to loose 20 lbs by june 2018.

  195. Avatar CindyCue says:

    I lost forty pounds walking every day but I need to turn it up a notch to lose the last twenty. I’m in!

  196. Avatar Lee Perry says:

    Thank you!!!! I’m starting this in the morning … 🙂

  197. Avatar LaShaunda Santos says:

    I’m in…..

  198. Avatar Ormus MonoAtomic says:

    This advice is invaluable. Healthy living starts with getting back to basics with simple eating and walking. The walking clears the clutter in our minds and gets us breathing and seeing new things.

  199. Avatar Ellie says:

    I really like this article because running is really hard on my knees and chins. I have always had a hard time with that, even though I can do most other activities/sports without problems. My husband is determined that running instead of fast walking is the only key to losing weight but I totally disagree! LOL. I will add this structure into my walking the days that I don’t play any sports!

  200. Avatar Neil Buie says:

    Have never been interested in walking, but YES, I am in! Need to lose 30lbs and have been off cardio exercise for 5 months due to a knee replacement. I hope this will be my route back to biking, tennis and golf.

  201. Avatar Sandie Tison says:

    This is the first time I have actively joined a group, I’ve always tried to do it “on my own”. That is not working. At 5’1″ I weigh 200 lbs. I am 65 and have osteoarthritis (one knee replacement) but I am only getting worse without exercise. I am encouraged by those persons in their 60’s who are not afraid or ashamed to try again.My losses (weight) and gains (better health) may take longer but I think I can make it knowing I ‘m no alone!

  202. Avatar Kim Christianson says:

    I am in! Time to get healthy!!

  203. Avatar Katherine says:

    I’m in on the fitness walking schedule! Need to get off the plateau-

  204. Avatar Margarette Larrieux-Moore says:

    I’m in starting 3/11/18. Need to loose 20lbs

  205. Avatar Angeline Robertson says:

    I’m in with baby in tow lol. That should burn a few extra calories. I’m trying to loose 50 lbs. I’m down 14 but have a long road to go. I’m going to print this and hang it as a reminder.

  206. Avatar Lawanda Sanders says:

    My husband and I are in. Our weight loss goals are 20 pounds over the next six months and an additional 30 pounds by the end of the calendar year. Per our doctor, achieving our initial goal will help us get off our blood pressure medications. Achieving our long-term goal will mean feeling strong and looking great, plus having a positive habit for our future.

  207. Avatar Flo Hollingsworth says:

    I’m in! I’ve lost 25 lbs, but have leveled out at 170 lbs. I need a kick-start, and I think this can be it! Thanks for the motivation

  208. Avatar Yola says:

    I’m in to get rid of 20 kgs. 2 so far.

  209. Avatar Katie Payne says:

    I’m in sounds like a good plan no crazy diets. I need to loose at least 10lbs but most of all need to firm up and make better meal choices .

  210. Avatar DeRinda Johnson says:

    I’m in!

  211. Avatar Jean Laing says:

    I’m in.

  212. Avatar Susie B says:

    Start 1/4. Need to lose 20 kg

  213. Avatar Nancy barry says:

    I am in! Adding walking to my gym routine!

  214. Avatar Nishi Lal says:

    I am 5’1” and weigh 140lbs ! Trying to lose 20lbs. First and then maybe some more. Used to weigh always around 110 and as I got into my 50s have had a steady addition of a few pounds every decade. Have slowed down a lot . Have been walking all through but I guess not a power walk. So will give a conscious try to adopt the strategy you have suggested.

  215. Avatar Marian Hennen says:

    Yes please I would like help so I am in

  216. Avatar Wynta Nivens says:

    I am starting today. I want to lose a bit of weight I have gained due to hypothyroidism.

  217. Avatar Dianne Bafuma says:

    I’m in. My goal is to lose 20 lbs.

  218. Avatar Dawna Jenne says:

    I’m in! Going to Iceland at the beginning of September so it will be good to get my body ready for some hiking, etc…

  219. Avatar Robin Boone says:

    I am in! Starting today…have been doing this on and off for too long. Thanks for providing plans from which to choose!

  220. Avatar SARAH GILBERT says:

    I’m in

  221. Avatar Rita says:

    would love to be in. Ready to step up the exercise. ro

  222. Avatar Taylor Patterson says:

    DOES THIS REALLY WORK?

  223. Avatar Amy Dinsdale says:

    I’m in!
    Aiming to loose 20-25 kg by April 1st!

  224. Avatar shanna says:

    I’m IN!!!!!

  225. […] winter, it can be hard to stick with a regular walking routine since it gets dark out earlier and icy sidewalks pose a challenge. However, there are plenty of […]

  226. Avatar Linda Roach says:

    I am in on the 4 week walking. I am just getting back into exercising and will adjust the program till I get better. I love all the tips and recipes!

  227. Avatar Tips in Urdu says:

    weight loss tips in Urdu in 1
    Thanks nice content it,s very helpful

  228. Avatar Karla Larson says:

    I am excited to start this. My health was not great last year and I am finally feeling good again. Let’s move!

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