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We are talking weight loss by walking today, ladies. Get ready to burn that fat with a great cardio workout for women.

Maybe you aren’t a lift weights high-intensity full throttle workout type of girl. That’s ok, you can lose weight by walking, starting today.

I realize there are many different reasons you might want to choose to walk to lose weight. Perhaps you have a group of women you like to walk with, you are new to working out after 40, maybe walking is just a part of your workout plan, or you just enjoy being outside.

Walking for weight loss can be a successful method for weight loss when you have a plan. Varying speeds of walking is a great way to burn more calories.

Have a great, healthy nutrition plan in place…it takes effort in the kitchen also. Start by adding a protein shake such as this one to your diet daily – will help with protein AND vegetables!

Stephanie walking in neighborhood for weight loss with walking

I really enjoy taking a walk while listening to a book on Audible or one of my favorite podcasts. Listening to something enjoyable keeps my brain occupied if I am alone during my walk, otherwise, I tend to cut my walk short.

There is a city park about 1 1/2 miles from my house with sidewalks the entire way. If you don’t have something enjoyable to walk to, perhaps take a short drive to a walking path or park that motivates you to walk as long as you want.

Comfortable walk – walking moderately fast, but can still carry on a conversation.

Fast walk – as fast of a walk as you can handle, you could talk if needed, but it is not easy to carry on a conversation.

fat burning workout

Lose Weight by Walking 30 Day Plan

 

Day 1: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.Day 2: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.

 lose weight by walking

Day 3: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 1.5 miles.

Day 4: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 5: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 6: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 miles.

Day 7: REST

Day 8: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 9: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 10: 1/4 mile comfortable walk, 1/4 mile fast walk. Repeat for 2 1/2 miles.

Day 11: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 12: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 13: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 14: REST

Day 15: 1/4 mile comfortable walk, 3/4 mile fast walk. Repeat for 3 miles.

Day 16: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 17: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 18: 1/4 mile comfortable walk, 1 mile fast walk. Repeat for 3 1/2 miles.

Day 19: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 20: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 21: 1/4 mile comfortable walk, 1 1/4 mile fast walk. Repeat for 4 miles.

Day 22: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 23: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 24: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 4 1/2 miles.

Day 25: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 26: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 27: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 miles.

Day 28: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.

Day 29: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 5 1/2 miles.

Day 30: 1/4 mile comfortable walk, 1 1/2 mile fast walk. Repeat for 6 miles.

Combine this lose weight by walking program with a good nutrition plan for maximum weight loss. As a bonus to yourself, add in this very quick, but very effective plank for beginners workout that will help tone muscles for a metabolism boost.

Join the Facebook Weight Loss Group for motivation & support from me plus other women over 40!

Additional Workouts for Women Over 40:

 

Helpful tips to be more successful throughout the month:

 

If you are like me, some great music keeps you motivated and your mind occupied during your workout. Here is a great playlist:

The Ultimate Workout Playlist for Women Over 40

Print this for motivation:

10 Reasons to Workout Today

Post Workout:

Post Workout Protein: Don’t Skip It

Good luck with your lose weight by walking program! Post your workout pictures on Instagram and tag me @fitfoundme!

lose weight by walking

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