Walking Workouts For Weight Loss

By: Chris Freytag, CPT // February 8, 2023


If you want to start working out or simply get back in shape after taking a break from exercise, there’s no better—or more convenient—form of exercise than walking. Walking is low-impact and doable for almost everyone, but if weight loss is your goal, we’re here to tell you that intensity is the key to success.

We’re not knocking your typical stroll to the store, but if you want to lose weight, you need to take things up a notch—and these routines designed to boost your walking workouts for weight loss are proof of that!

There’s no equipment or gym membership necessary to start getting in shape with these walking woriouts, each one different than the next.

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    Walking For Weight Loss

    All workouts are 20 minutes long and sure to get your heart pumping, helping you get a satisfying workout done in less time. So what are you waiting for? Lace up those shoes and let’s get walking!

    1. Intensity Interval Walk

    If you are looking to get in shape quickly, hill walking is one of best ways to make it happen. Using the incline on your treadmill or finding actual hills outside adds the element of a steeper gravitational pull, forcing you to work harder and increase your intensity. Simply put, this helps you  burns more calories!

    For this workout your speed will remain the same but you’ll change the incline for an interval effect. If you want to take this walk outdoors, look for a nearby hill or staircase that you can use to go up and down instead.

    Anytime you see the incline increase on the chart, use your hill or stairs to go up and down during that time.

    Trainer Tip:

    Remember, speed is relative to your fitness level. Slow it down a bit if you are a beginner or speed it up just a touch if you don’t find it challenging enough. 

    Your “RPE” is your Rate of Perceived Exertion, used to measure the intensity of your workout on a scale from 0 to 10; 0 being nothing at all and 10 being very intense.

    Try this 20-minute hill walk to boost your walking workouts for weight loss.

    2. Walk and Sculpt

    Walking will help you build your cardiovascular endurance and burn calories for weight loss. But incorporating a bit of resistance training during your walk is another way to increase your metabolism and look more toned by building the muscle in your body.

    You don’t need equipment to make this happen. In fact, body weight has been shown to be one of the most effective strength training tools available!

    This workout can be done anywhere, either inside or outdoors.

    Training Tips:

    When doing this workout, you will alternate short bursts of brisk walking with bodyweight sculpting exercises. You can walk at your own brisk pace (4.0 mph suggested) on a treadmill and step off for the strength move.

    If you decide to take it outside, walk at an intense pace, pumping your arms and breathing through your mouth, stopping in a safe place to perform the strength move.

    Use this chart to boost your waking workouts for weight loss.

     3. Power Pyramid Walk

    This workout will challenge you with intervals that increase your intensity and encourage your body to take in more oxygen and burn more calories.

    The pyramid-style format will continue to increase the pace each time you get to the next interval. Not only does this give you better results instantly, but it raises your metabolism to work for a longer time after your walking is done.

    Use the chart below for a great treadmill walking workout that increases your speed for short but challenging intervals.

    Training Tip:

    Make sure to modify the speed to fit your level of fitness. Feel free to go a bit slower or a bit faster to suit your needs.

    If you prefer to walk outdoors, you won’t have a speed measurement, so pay closer attention to the “RPE,” or “Rate of Perceived Exertion”.

    More Low-Impact Workouts To Try

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    Power Walking For Beginners

    With countless studies proving the effectiveness of power walking in benefitting your health, learning how to power walk will keep you moving well into your future as you age. Power walking is one of the most maintainable workouts a person can add to their life.

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    A Low-Impact, High-Results Workout To Do At Home

    Nothing is more frustrating than trying to do something with your body when your body doesn’t cooperate. Perhaps you used to run marathons and now it hurts to finish a 5k. Or maybe plyometrics and jumping used to be a staple in your workout life and now you wouldn’t dream of it. The fact is

    6 BEST Bodyweight Exercises for your Low Impact HIIT Workout

    Try these 6 best bodyweight exercises for your next low-impact HIIT workout. You can stay low-impact while doing a HIIT workout! These bodyweight exercises will build strength, staying low impact.

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    Walking For Weight Loss | Your 14-Day Plan

    Guess what, my friends, walking works. Studies prove that people who walk regularly stay more youthful, stronger, and happier in old age. To get started, try my free 14-day challenge and get walking for a weight loss plan. Whether you like to walk on a machine, around your workplace, or in your neighborhood,

    Low-Impact Workouts and Why They Work!

    This low-impact workout stays low impact on the joint but creates a high heart rate response. Not only will this feel good on the body, but it will have you sweating in no time, using your body weight.

    Fitness, Low-Impact Workouts, Walking Workouts, Workouts, Workouts for Seniors


    Printed from GetHealthyU.com

    2 Comments


    on Reply

    Like the different articles. Not all apply of course, but lot of them are very informative. Also does the drinking vinegar & lemon juice work for loosing weight??


      on Reply

      Hi Jan - happy to hear. We have a blog post all about apple cider vinegar if you want to check it out: https://gethealthyu.com/benefits-of-apple-cider-vinegar/.



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