You’ve probably heard all about the fantastic health benefits walking provides and, as with any exercise routine, it’s important to have a plan. Whether you’re just getting started, want to reach 10,000 steps or get rid of belly fat, check out the below plans which can help you walk your way toward a personal goal.
Take the first step in the right direction with this easy-to-follow structured plan, designed for anyone looking to start walking regularly. The guide provides clear instructions for what to do each day and helps you stay motivated along the way.
It’s easy to fall out of the habit of regular exercise, and this 7-day plan is the perfect way to jump back into the swing of things. Kickstart your weight-loss routine with this manageable daily guide you can stick with for one week or repeat as long as you like.
If you’re looking for a little more guidance beyond a one-week kickstart, this 4-week plan is for you. The program progresses gradually to keep you safely challenged as you continue to get stronger and strengthen your walking habit.
If you’ve been sedentary, this 4-week plan can help jumpstart weight loss. It mixes steady-state walks with higher-intensity walks to boost calorie burn and help you shed pounds.
Whether you are a beginner or advanced walker, you can join in for 30 days with this 10,000 steps a day walking challenge. This plan helps you build physical and mental strength.
This program will help you safely and gradually progress from little-to-no regular exercise to a 5K (approximately 3.1 miles) walk. Or, if you have already been exercising, but are ready to take things to the next level, you can adapt the plan by jumping ahead to week two or three.
With options for beginner and intermediate walkers, this fast-tracked plan is designed to help you gradually increase your daily step count to 10,000 steps in just 14 days (instead of 30). It also includes suggestions for how to get creative and surmount obstacles such as lack of time or inclement weather.
This 6-week program mixes up the intensity and duration of your walks to help you improve your fitness level, while simultaneously targeting unhealthy belly fat. You’ll learn about proper posture and gradually build up your walks to a total of 150–210 minutes per week, which has been shown to effectively reduce belly fat.
This 4-week program builds cardio endurance while also strengthening your entire body. It features bodyweight exercise circuits including squats, pushups, planks and bird dogs to help you maximize calorie burn and get toned quickly.
Amp up your routine with this 4-week plan that combines power interval walks, steady state walks, strength training and stretching recommendations. This balanced exercise routine, when paired with a healthy diet, may help speed up weight loss.
Something is always better than nothing, and with this plan, you can reap the benefits of walking regardless of how much time you have.
High-intensity interval training, aka HIIT, and walking might seem to be on opposite ends of the spectrum, but brisk walking has many benefits — and this plan breaks it down easily so you can take advantage of an extra calorie burn.
Originally published September 2018, updated with additional reporting
Make progress every day while you work on fitness and nutrition goals, like walking more steps. Go to “Plans” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.