How Much Walking Does It Take To Lose Weight?

I don’t own a fitness tracker. I’m not against them or anything; in fact, I think they’re great for anyone looking to become more consciously active.

As a New York City resident, though, I walk a lot. I also work out almost every day, so getting enough exercise isn’t much of a problem. And frankly, the idea of doing laps around the bodega on my corner at 10 pm when it’s 19 degrees outside doesn’t sound all that appealing.

Although I’ve declared fitness trackers “not for me,” I do frequently find myself checking my step count on the health app on my phone because it interests me.

What does it all mean? I get between 9,000 to 10,000 steps per day, on average. If I hit 20,000 steps every day, could I eat more doughnuts and still maintain my weight? Would I lose weight sustaining my current diet?

I’m not the only one with these questions. After all, walking is probably the least intimidating form of exercise. My mom is all about taking long walks on her lunch hour in order to get her steps in.

So, how much walking does it actually take to lose weight?

Sadly, I can’t present you with a “one size fits all” number you should aim to hit every day. But, based on research and advice from a few fitness instructors, I can give you facts to help you come up with your own number.

Consider your diet.

Ever heard that you can’t out-exercise a bad diet? This is true. You cannot live on huge amounts of pizza, bagels and margaritas (sounds amazing, though) and lose weight as long as you get in enough steps.

New York City-based trainer David Jeanty tells Elite Daily,

Your body weight and pace will determine how much you need to walk in order to burn a certain number of calories, so results will vary. Scientifically, though, if you burn more calories than you take in, you should begin to see weight loss. So do the math. If one mile is equal to roughly 2,000 steps (100 calories) and 1 pound is equal to 3,500 calories, then to lose one pound per week you would need to achieve a 500 calorie deficit each day. In theory, you would need to add 10,000 steps each day (that’s five of miles walking) to lose one pound week.

While 10,000 steps is the “magic number” most fitness trackers want you to aspire to, it may not be your magic number.

When it comes to weight loss, diet and starting weight also matter. Make sure to take them into account.

Intensity matters.

While taking a slow stroll around the neighborhood is indisputably better than camping out on your couch all day every day, the intensity of your walk does factor into weight loss.

Instructor Jason Tran advises Elite Daily to walk at a “brisk pace for 50 minutes” in order to burn 200 calories, and Art Waltman, director of physiology at University of Virginia tells,

There is a strong relationship between intensity of exercise and fat-burning hormones. So if you’re exercising at a pace considered to be hard, you’re likely to release more of these hormones.

So no, you don’t need to become a marathoner to reach your goal weight. You may, however, need to start walking a little bit faster. Is that so bad?

Every step counts.

Now that you know what kind of calorie deficit you need to create in order to lose weight, the number of steps you’re planning on achieving every day might seem a little daunting.

Again, I imagine myself doing laps around my local bodega when I think about meeting a steps goal. It’s not pretty.

But Jeanty promises it’s not as hard as it may initially seem.

He tells Elite Daily,

Skip the elevator and take the stairs. Stay on the left side on the escalator (you know, the express lane where you have to walk), jump off the train one stop farther away from the office. Even if you bring lunch to work, take a 10-min walk around the block. The fresh air and blood circulation will be more beneficial than you’d think.

Sorry I can’t provide you with an official number. But hey, at least now you know how to come up with one on your own.

So get stepping.

Elite Daily on YouTube

30 Tips When You’re Walking for Weight Loss

For most of human history, walking for weight loss wasn’t a thought that crossed Homo sapiens’ minds. Walking and running were merely transportation methods, the only means of getting from A to B. These days, that’s no longer the case for most of us. You’re more likely to rely on a car, train, or bus to get you where you need to go. And on top of desk jobs and long hours, there are even fewer opportunities in the day to walk anywhere for any reason—which is a big problem.

Why it’s important to walk—for weight loss and otherwise.

Approximately 2 million deaths per year are attributed to physical inactivity, according to the World Health Organization. Sedentary lifestyles can be attributed to countless health problems, including increased risk of:

  • all-cause mortality
  • cardiovascular diseases
  • diabetes
  • obesity
  • colon cancer
  • high blood pressure
  • osteoporosis
  • lipid disorders
  • depression
  • anxiety

On the other hand, walking just 7,500 steps a day (of which 3,000 of those—the equivalent of 30 minutes—should be done at a brisk pace) could be enough to prevent type II diabetes, according to a review published in Frontiers in Endocrinology.

Walking comes in handy when it comes to preventing chronic disease, but if you’re also wondering can you lose weight by walking, the answer is also yes.

As for how much weight you can lose by walking, results will vary. However, one study found that participants lost an average of three pounds by walking. And it might be obvious, but the study also reported that the more you walk, the more weight you’ll lose.

Why you should be walking to lose weight.

Walking requires little in the way of equipment, it can be done more or less anywhere, and it’s less likely to stress the joints in the way that running can.

But just because walking upright is an easy, natural way for humans to expend energy from the food we eat, it doesn’t mean that we can’t learn to do it better—and increase the belly burn.

By following the tips below, you’ll learn how walking to lose weight is a low-impact way to reach your body goals.

Walking tips before you leave the house.

  1. Choose the right shoes. The only “equipment” necessary for walking (unless it’s on the beach) are shoes and chances are you have a pair suitable for the job already. “Walking shoes” have flexible soles and stiff heel counters to prevent side-to-side motion. Normal flat surfaces only require low-heeled shoes that are comfortable, cushioned and lightweight.
  2. Devise a great walking playlist. Before you even think about lacing up your sneakers, think of the songs you want to hear as you make strides towards a fitter you. Having a great soundtrack to your walk will motivate you to push harder and go farther and the best part is that you probably won’t even notice the extra effort that you end up putting in. Look for songs that are between 75 to 130 BPM—these tempos will help you synchronize your strut to the beat.
  3. Know your route. It’s good to have a clear idea of where you’ll be walking on any given day. You’ll feel comfortable and confident knowing what to expect as you walk and not waste any walking time figuring out a route on the fly. Try and devise a handful of routes that vary in length, grade, and terrain. Just a couple of route options can prevent your new belly blasting habit from getting repetitive.
  4. Find a walking buddy. Numerous studies confirm that having a strong support group is vital to achieving and maintaining weight loss success, with those who are part of a social support network losing more weight than their solo counterparts.
  5. Find that walking buddy amusing. It’s no joke: genuine laughter may cause a 10–20 percent increase in basal energy expenditure and resting heart-rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.
  6. Be prepared for weather conditions. We don’t all live in San Diego, which means that we have to deal with a dynamic climate. Don’t let a run of hot, cold, wet, windy or icy weather prevent you from walking off your belly. Get yourself kitted out with the right clothing for the sorts of weather your area can get in a given year. During a heat wave, walk before the sun gets too high in the sky, during a cold snap, do the opposite. A fair weather walker in Seattle or Fargo is going to miss out on a lot of belly blasting opportunities.
  7. Keep tabs on your strides. Some health insurance companies now offer financial incentives for members who can clock up a certain number of strides in a day. That’s because they know that walking is a great way to stave off obesity and illness. There’s no ideal number when it comes to how many daily steps is ideal but Japanese health officials advise 10,000 steps as a goal. There’s only one way to find out how many strides you’re clocking up: get a pedometer. They’re relatively inexpensive and could end up motivating you to shed some pounds.
  8. Keep a walking journal. Keeping a journal been shown to increase the effectiveness of a walking program by 47 percent, according to a Journal of the American College of Surgeons study! Keep track of the days that you performed your walking routine, the time of day or night that you performed your walking routine, the distance and time to complete each walking routine, the course in which you performed your walking routine, and your weekly weight.
  9. Walk in daylight to eat less. Go get some of that sunshine or even daylight on your walk. Why? Well, a study published in the International Journal of Endocrinology, showed that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the fullness hormone leptin while those in blue light (the kind from energy-efficient bulbs) had higher leptin levels. By letting some light into your life, you’ll get some life into your weight loss goals as you stride toward a slimmer, healthier future.

How to walk for weight loss.

  1. Hit the bricks before breakfast. According to holistic health coach Seth Santoro, the best strategy for lowering body fat percentage is to get your walk soon after waking up. “Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability,” he says. “Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source.”
  2. Walk briskly. Walk like you’re at the airport and you’ve cut it close for departing flight. If you’re 150 pounds walking briskly (around 3.5 miles per hour) will burn around 300 calories every 60 minutes. If you can fit in 30 minutes of brisk walking on a flat surface every day, you’ll have burned off 1,050 calories by the end of the week. Studies show that this sort of weekly calorie expenditure helps protect against heart disease and of course, you’ll probably start noticing that you look and feel different soon.
  3. But also vary your walking pace. Engineering researchers have found that walking at varying speeds can burn up to 20 percent more calories compared to maintaining a steady pace. The 2015 study from Ohio State University is one of the first to measure the metabolic cost, or calories burned, of changing walking speeds. While walking briskly for 30 minutes is a great idea, try and work in a few minutes in which you accelerate and decelerate your brisk walk.
  4. Swing your arms. See, vigorous arm pumping not only speeds your pace, it also provides a good upper body workout. What’s more: an arm swinging walking style will cause you to burn 5 to 10 percent more calories. Bend your arms at 90 degrees and pump from the shoulder. Swing them naturally, as if you’re reaching for your wallet in your back pocket. On the swing forward, your wrist should be near the center of your chest.

How to boost weight loss while walking.

  1. Go faster the right way. If you want to increase your walking pace there are two ways you can do it. You can take longer strides or you can fast strides. Experts say that it’s better to do the later because lengthening your stride can increase strain on your feet and legs.
  2. Vary the terrain. As well as altering your speed, a great way to burn more belly fat is to switch up the surface you’re walking on. See, walking on grass or gravel burns more calories than walking on a track while walking on soft sand increases caloric expenditure by almost 50 percent, provided that you can keep your pace the same.
  3. Add high-intensity walks to your routine. Do at least 20 minutes of high-intensity walking on 3 nonconsecutive days per week as you’ll burn more fat during and after these cardio-intensive workouts. On alternate days, do moderate-intensity fitness activity for about 30 minutes per session.
  4. Walk uphill. Walking briskly up a short hill is a great example of interval training when interspersed with flat terrain walking. Your leg muscles with thank you if you lean forward slightly when walking uphill and your knees will be even more grateful if you slow your pace, bend your legs slightly and take shorter steps when you descend those hills.
  5. Ski the streets. Enhance your upper-body workout by using lightweight, rubber-tipped trekking poles. If you’ve ever cross-country skiied, you’ll know the movement. If you haven’t, it goes like this: Step forward with the left foot as the right arm with the pole comes forward and is planted on the ground, about even with the heel of the left foot. Walking with poles while reducing the stress on your knees while working the muscles of your chest and arms as well as some abdominals.
  6. Use hand weights. Hand weights can boost your caloric expenditure, but they may alter your arm swing and thus lead to muscle soreness or even injury. They’re generally not recommended for people with high blood pressure or heart disease. If you want to use them, start with one-pound weights and increase the weight gradually. The weights shouldn’t add up to more than 10 percent of your body weight. Ankle weights are not recommended, as they increase the chance of injury.
  7. Try backwards or “retro” walking. Walking backward uses the leg muscles differently from walking forward and can be a great way of rehabilitating from a knee injury. Retro walking is safest on a treadmill but a deserted running track would be just as suitable. If you have neither of those settings available to you, walk outside—away from traffic, trees, potholes, etc.—with a spotter. Even a slow pace (2 mph) provides fairly intense training.To avoid muscle soreness, start slowly: don’t try to walk backward more than a quarter mile the first week.

Tips for post-walk.

  1. Drink green tea after walking. A Nutrition study found that participants who consumed three cups of the beverage every day for a week had fewer markers of the cell damage caused by resistance to exercise. That means that green tea can also help you recover faster after a brisk walk. In another Journal of Health Science study, participants who paired drinking a sports beverage with the equivalent of four to five cups of green tea with a 30-minute jog three times a week for 8 weeks increased their ability to burn fat during exercise as well as while they were sedentary.
  2. Or drink plain water. Rapid weight loss doesn’t get easier than this: Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year— that’s a weight loss of approximately five pounds. Now imagine maximizing that water weight loss hack with metabolism boosting walk.
  3. Just as long as you forgo sports drinks. Ever see someone consuming a Gatorade or Vitaminwater while walking? Unless they’re walking up a sharp incline in a hurry, they’re doing it wrong. “Many people feel they need these sugar-dense drinks after shorter or less intense workouts,” says nutritionist Leah Kaufman, MS, RD, CDN, CDE. “The truth is, these drinks often have more calories in them than what’s actually being burned off.” Her advice is not to consume such drinks unless you work out with an elevated heart rate for at least an hour. “Oftentimes these drinks are needed due to the risk of dehydration,” she says, but cautions that if you’re walking in mild temperatures or for less than an hour, they’re largely unnecessary. Plus, those sugary drinks are terrible nutrition for runners and walkers, anyway!
  4. Snack on almonds. An International Journal of Obesity study demonstrated that a low-calorie diet that is rich in almonds could help increase weight loss. Not only do the good monounsaturated fats in almonds have an effect on insulin levels, say scientists, but also give dieters a full feeling, meaning that they are less likely to overeat. So bring a small bag of almonds on your walk if you begin to feel hungry.
  5. Make your walk a part of your life. At first, anything new can be difficult to keep doing, simply because it’s not part of your routine yet. Once it becomes a habit, it will become a part of your day-to-day flow. Remember that motivation is what gets you started and habits are what keep you going.
  6. Do more incidental walking, too. Walking for weight loss is one thing, but walking has other benefits, as well. Bonus belly fat burning opportunities await you if you can leave the car at home, take the stairs instead of elevators and escalators or if you can walk the mile or two to a friend or relative’s house. If you take mass transit to work, walk to a bus or train stop a little further along the route.
  7. Don’t starve yourself after your walk. “Post-workout nutrition is crucial to any fitness goals,” says Santoro, who maintains that pre- and post-workout nutrition are the two most important meals of your day. It’s important to refuel your body immediately after a workout or brisk walk because it helps replenish glycogen levels, decrease protein breakdown, and increase protein synthesis and the ability to build muscle.
  8. But don’t eat more than your walk burned. A whopping 70 to 75 percent of the calories we expend each day is needed for our “basal metabolic functions:” Everything from keeping your heart beating to making your fingernails grow. When we exert a lot of extra energy in the gym, our bodies call out for more fuel with hunger pangs and a rumbling belly. At this point, people tend to undermine their efforts with foods that actually make them hungrier or superfluous amount of food, says Lisa Jubilee, MS, CDN. “When exercise-induced hunger sets in, only increase your calorie intake up to 20 to 30 percent of what your calorie tracker says you burned,” she says.
  9. Pair your walking with some resistance training. Even when you’re at rest, your body is constantly burning calories. In fact, 75 percent of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and sustain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. Pair that extra brawn with 30 minutes of brisk walking once a day and you’ll start cutting down on your extra fat deposits in no time.
  10. Walk to de-stress. Walking briskly or jogging really does calm you down by sparking nerve cells in the brain that relax the senses, research has shown. And that’s good news for your weight loss goals. See, stress can actually cause the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To make matters worse, the food we crave when we’re stressed out tends to be fatty and full of sugar. Researchers say that the combination of high-cal cravings and a stress-induced, snail-paced metabolic rate can result in significant weight gain. So, by walking to lose weight and reduce stress, you won’t be stress eating as much: it’s a win-win.

Get the New Book!

Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!

Walk Off the Weight

Tone As You Walk

Alternate these two get-trim walks throughout the week — the sculpting is ingeniously built in!

Walk 1: 30-Minute Upper-Body Blitz

Forget hand weights or park-bench push-ups. You can walk your way to sleek shoulders, a sculpted back, and toned arms without them by doing these upper-body exercises while you walk.

Get the moves now

Walk 2: Get a Firmer Butt in 30 Minutes

Surprise: Your average walk is not a workout for your derriere. Use these rear-sculpting moves on your walk to get a better butt fast.

Get the moves now

Hit the Right Pace

Aim for a walking speed that’s about 75 percent of your maximum effort, meaning you can speak in choppy sentences. Depending on your level, that may be a very brisk 4.5 miles per hour (which burns 403 calories* an hour) but — and here’s the golden rule — try not to let it dip below 3 miles per hour (211 calories an hour). That’s the point at which women drop below the moderate-intensity exercise zone, the minimum you need to do to get cardio benefits from your workout.

*Calorie burns are based on a 140-pound woman.

Perfect Your Walking Form

To maximize the benefits of a walking workout, perfect your form — perk up your pace and your posture — by taking these pointers from Vindum, author of Tina Vindum’s Outdoor Fitness. Follow Vindum’s SCuLPT checklist (below) as you stride, using a repeated visual cue (mailbox, oak tree) as a reminder to maintain this posture throughout, and you’ll give your abs 30 minutes of whittling per session!

  • SHOULDERS Draw your shoulders down and back to open your chest. Imagine squeezing a pencil between your shoulder blades.
  • CHIN Position your chin so it’s parallel to the ground, not jutting forward. (Don’t tuck — picture the roof of your mouth moving straight back.)
  • LIFTED Lift your ribs away from your hips. Don’t puff out your chest: Imagine that puppet strings are pulling your head and chest up.
  • PELVIS To find a healthy, neutral position for your spine (many of us walk around with a slight arch), tip your pelvis forward and back as far as it can go, then settle it in the middle.
  • TRANSVERSE Put your hands on your hips, feel the transverse abdominal muscles near your fingertips, and draw them in and up. Remove hands; keep this ab area firm as you breathe.

Fight Stress While You Walk

Get a bigger dose of bliss from your let-off-steam cardio routine with these proven mind-body exercises.

Stretch Your Breath

Take longer, slower exhales than inhales as you stride, suggests David Coppel, PhD, a sports psychologist in Kirkland, Washington. Breathing techniques soothe by shifting your focus away from anxiety-producing “what if” thoughts about the future and into the present.

See Green

A walk in nature lowers stress levels significantly more than pounding the pavement around town, reports a recent study in the journal Environment and Behavior. Head to the park whenever you need added relief.

Count Your Steps

Repeat “one, two, one, two” as you stride, picturing the number each time, says James Rippe, MD, a cardiologist in Shrewsbury, Massachusetts. Walkers using this tactic instantly reduced their stress levels, his research found.

Go Om

Tune in to the pattern of your arms swinging in rhythm with your feet, says psychologist Nina Smiley, PhD, coauthor of The Three Minute Meditator. “It can be as restful as a good nap,” she says.

Get the Right Gear

Get the must-have gear for your walking routine with our all-weather guides to the best walking equipment.

The Best Cool-Weather Walking Gear

Protect Yourself with Gear for Winter Cardio Workouts

Our Favorite All-Weather Cardio Gear


Instructional Walk Aerobics Videos and DVDs

Walking is one of the best exercises for controlling weight and improving health. Come rain or snow, you can walk off extra pounds in the comfort of your home. Indoor walking is the ultimate form of light-impact exercise walking for people of all ages and fitness levels. Walk Away the Pounds Express with Leslie Sansone. See also Walk Away the Pounds for Abs.

Debra Mazda’s Shapely Girl Walking Fit and Fabulous! DVD

Join Debra and the Shapely Girls for the new Walking Fit and Fabulous weight loss video.

This video is a fun, easy to follow, low-impact video that will have you sweating and burning calories. You’ll tone your body while losing weight. Each song has it’s own routine that is challenging, motivating and will make you feel and look good.

Included are a 10-minute bonus track and four pre-mixes so you’ll never get bored or tired. You’ll have a new routine every day. An expanded version of Debra’s signature “Circle Time” is also included. Come join Debra and the girls for an energizing workout!

Leslie Sansone: Walk Away the Pounds for Your Week DVD

Includes five different workouts that will give you a new challenge each day to keep you fit and interested.

1) Muscle Mile One: In just 20 minutes, combine brisk walking with terrific upper body strength training. You’ll zap the calories, gain muscle and sculpt those arms, shoulders, abs, back and chest. More muscle means a faster metabolism, so you’ll burn fat longer, even after the workout is over.
2) 30 Minute Walk: Burn fat, build endurance, speed metabolism and improve overall health for the “perfect” amount of exercise in this powerful 2-mile walk workout.
3) Walk Diet One Mile: Get started on the road to a better body with Leslie Sansone’s beginner one-mile, heart-pumping workout.
4) Walk Strong Express: In less than 30 minutes, use this powerful, highly effective cardio and body-sculpting workout with your Stretchie. Walk at a brisk pace that varies in intensity and levels so you are challenging your muscles in a variety of ways—from squats and kicks to curls, lifts and punches.
5) You Can Do Pilates: A true physical makeover favored by dancers and celebrities for decades, Pilates can be enjoyed and performed by people of all fitness levels and body types. Leslie shows you that “You Can Do” Pilates too without feeling overwhelmed!

Jane Fonda Prime Time Walkout DVD

I’ve always been a huge believer in walking to stay slim and healthy. Walking burns a lot of calories and slims the waistline, while also improving brain function and increasing both your heart and lung health.

This DVD includes two one-mile walking workouts that are simple, fun and fat-burning. Stick with me and do this Walkout regularly – you will be healthier and feel energized! Remember, it’s never too late to start.

Leslie Sansone: Walk Away the Pounds: Fat Burning Miles DVD

Get four complete fat burning, interval training, muscle conditioning and stretching workouts on one DVD.

Fitness expert and creator of the #1 bestselling hugely popular Walk Away The Pounds series, Leslie Sansone, teaches you proper technique to help you shed unwanted pounds, have more energy and feel toned all over with easy walking exercise routines you can perform anywhere. For more added definition, DVD comes with The Stretchie® resistance band.

DVD includes:
Power Mile – With this workout, you will be walking in quick, brisk movements – you will feel like you’re preparing for a marathon. This program is great when your schedule only allows a short workout. Begin with a short warm-up and then increase the pace to the “fastest mile.” End the workout with a cool-down and stretch. Use 1lb. weights to increase the amount of calories burned and to keep your muscles toned (20 mins).
Walk Strong – Strong muscles = serious fat burning. Strength training actually helps burn those calories double time. Get those 1lb. weights out of your closet and we’ll spice up your brisk walk with three-minute intervals of intense weight training that will sculpt and shape your arms, shoulders, triceps and abs while burning fat at the same time. Plus you’ll strengthen those all important bones and keep your body healthy and young for years to come (33 mins).
Walk & Jog – One of the fastest ways to turn your metabolism into a major fat-burner is to add short bursts of intensity, or intervals, to your workout. In this power-walking workout, you’ll add two-minute intervals of light jogging to your brisk walking pace to keep that metabolism revving in the red zone. The results? A slimmer, firmer, more energized you. You’ll love what this high-powered, in-home walk/jog program does for every part of you (33 mins).
Walk & Kick – This high-energy walking workout adds short bursts of fun and easy kickboxing moves that make exercising anything but a little walk in the park. After a quick warm-up, you’ll alternate a brisk walking workout with two-minute sessions of kicking, stretching and boxing that’ll make your body say “Whoa, the couch potato days are officially over!” You won’t need to ask whether or not you’re getting terrific, total-body conditioning – every muscle you’ve got will remind you that you are

Leslie Sansone: Walk Your Belly Flat DVD

This fast three mile walk is the best way to get the belly flat.

“Burning Calories” will always be the sure way to reduce all areas of the body, especially stubborn belly fat! After torching all those calories, join Leslie for a short session on the floor that includes the all-time best move to super-sculpt the belly … rated number one for muscle engagement.

All of our famous features of Walk at Home Workouts are in this program: A gentle “warm up” walk; brisk 4 and 5 mile per hour pace; mile markers that allow you to choose 1, 2, or 3 miles; multi-muscle movements; compound exercises that give you a bigger calorie burn; an easy “cool down” walk; a stretch for a healthy end to your walk; and all new – The Walk Clock!

Leslie Sansone: Walk Away the Pounds Ultimate Collection DVD

Get fit fast with America’s #1 walking system!

Leslie Sansone Walk Away the Pounds Ultimate Collection gives you four complete, fat-burning, muscle-conditioning and stretching workouts – all on one powerful, energizing DVD! Added Bonus – Boost your strength training and toning results with the included Stretchie resistance band!

1 Mile Get Up & Get Started – Get Up & Get Started will show you all the basics for a brisk, upbeat walk – from perfect posture to using weights – to make this a walk for your whole body! You don’t need a lot of room; just the desire to look and feel terrific. This gentle and effective form of exercise will help you tone your legs, buns and abs, condition your heart, speed up your metabolism and help fight aging! (18 mins)
2 Mile Brisk Walk – This two mile walking workout builds strength, endurance and flexibility, while boosting energy levels and super-charging your upper and lower body. You get 30 minutes of power-packed cardio, followed by a targeted, body-toning routine, and a series of yoga-like stretching moves with the Stretchie that will leave you feeling both challenged and renewed. Your body will love you for it! (30 mins)
3 Mile Advanced Walk – Did someone say “high-calorie burn?” Tell that stored fat the bad news – it’s outta here! This challenging three mile walking workout is going to give you so much more. You’re getting 45 minutes of intense fat burning and body sculpting, plus a revitalizing resistance band routine with the Stretchie that takes the power of your workout to a whole new, invigorating level. Walk strong as you add kicks, curls, lifts and stretches to tighten your tummy, boost your buns, trim your thighs, and reshape your back, arms, and waist for maximum results! (51 mins)
4 Mile Super Challenge – This high-intensity, four mile walking workout will challenge every major muscle group in your body while burning the maximum amount of calories. Go ahead – let everybody tell you you’re a walking goddess as you build up energy, strengthen your core, blast away the fat and inches, and boost your metabolism for all-day fat burning that doesn’t stop, even when you do! You’re getting a health club quality workout in your home, on your own time. This just might be the best four miles of your life! (60 mins)

Leslie Sansone: 5 Mile Fat Burning Walk Video

Are you ready to sweat? Then let Leslie show you how to “walk like a runner” in this exhilarating multi-muscle cardio and fat-blasting walk.

With our classic, no frills, easy to follow Walk At Home steps along with Leslie’s infectious enthusiasm and energy, you can walk 5 miles and never leave your house. High energy music keeps your pace at 12 minutes for each of the 5 miles.

Customize your walk by mixing and matching the miles to create your own personal workout for pure fat burning fun. You can choose 1, 2, 3, 4, or 5 miles! This walk is so effective it will crank up your metabolism and enable you to take on your busy day with enthusiasm.

So come on … put a smile on your face and have a blast with this ultimate, heart pumping, high energy experience!

Leslie Sansone: Walk & Firm Interval Training DVD with Band

Are you pressed for time? Does life seem to move so fast that you can’t fit it all in? Don’t despair — this is the workout for you.

Get fit fast with Leslie’s Walk & Firm Interval Training. Your body will be forced into burning calories continuously. This workout gives you strength training PLUS cardio! Have no doubt … this one’s a time saver!

Leslie invites you to experience this training technique so powerful you will literally feel your metabolism firing up and burning fat! Two complete workouts: Walk & Firm! Interval Training (33 mins.); and The One Mile Walk! (16 mins.).

Leslie Sansone: 5 Day Slim Down DVD

Hey Everybody! Wake up and Walk! Energize your day and super-charge your metabolism with this weight loss program that has everything you need to walk off more weight.

With Leslie as your personal coach, you can walk a mile each morning and never leave your home. Choose between five different invigorating one mile walks, or combine them together for all day fat burning that doesn’t stop even when you do.

As a bonus, join Leslie in the kitchen as she guides you through the five best breakfasts to fire-up your metabolism. Learn how to prepare foods the fast and easy way and energize your day – the healthy way! Now you have the Meals and the Miles … the best way to start your day for weight loss.

Leslie Sansone Walk Slim: Fast & Firm 4 Really Big Miles DVD

Leslie boldly says this is her best walk ever. If you want to walk off weight fast, this is the workout for you. It’s jam-packed with great music and boosted walking and body sculpting, using one of Leslie’s favorite boosters, the Firm Band.

This challenging four mile walking workout will power your walk to a whole new level. It’s fast; it’s fun; it works! Motivation pops on your screen to keep you walking at the perfect speed to burn hundreds of calories. Our popular mile markers allow you to choose a 1, 2, 3 or 4 mile invigorating walk anytime of the day. Add the Firm Band while walking to fire up the intensity of your fat burning to slim and shape your upper body. What a powerful combination!

You will finish this total body walking program with a calming stretch to keep your joints moving in a full range of motion along with keeping muscles long and flexible. Now you have every feature you need to walk off weight! Go for it!

Leslie Sansone: 1 Mile Jog/1 Mile Booster 2-DVD Set

This double DVD set contains everything you need to take your workout to the next level! Featuring two complete 30-minute routines, you will be on your way to an even healthier, stronger and more toned body.

Created by revolutionary walking expert Leslie Sansone, the 1-MILE ADVANCED JOG gives experienced walkers an exciting new challenge with a stepped up, jogging routine. The 1-MILE BOOSTER features a brisk 1- mile walk to get your heart rate, energy level and metabolism fired up. Both programs are easy to follow and can be done in the comfort of your own home.

You can do both of these workouts with or without Leslie’s walk boosters for added calorie burning and muscle toning. In addition, each DVD contains a special bonus segment with tips on slimming and toning your lower body, as well as your arms, shoulders, chest, back, thighs and core. Challenge yourself and ramp up your exercise routine with these two new exciting workouts!

Leslie Sansone: 3 Mile Weightloss Walk DVD

3 Mile Weight Loss Walk A “Power Walk” at Home! Boost your energy. Slim the body. Take a walk for weight loss at home!

3 Miles in 45 mins. is a real multi-muscle, mega calorie burn. You can POWER WALK at Home!! Fun music that’s paced perfectly to keep you walking at just the right fat burning speed!

You’ll condition the legs, flatten the tummy, and tone the arms — all while you WALK at home! It’s your choice to BOOST the walk by adding our comfy Soft Hand Weights. Some of the walkers use weights; some just WALK, WALK, WALK! End this energetic workout with a relaxing stretch for legs, back and core!

Quick Start Walking for Weight Loss DVD

With Debbie Rocker as your personal coach, you are now a lifetime athlete in training.

Join Debbie as she enthusiastically leads you through a series of cardio movements designed to continuously vary your heart rate and burn fat. This efficient “in place” workout requires nothing more than a willingness to start the DVD and join along. No special shoes, clothing or equipment are needed. It’s a 25-minute workout that literally anyone can do!

Also Included – a 30-minute audio CD to take walking with you. Fitness expert Debbie Rocker is a former professional athlete and personal trainer. Debbie is the author of the book Training for Life and was one of the original developers of Spinning ®. She was recently named the Yahoo! Health Expert for Walking and Fitness.

DVD includes: Weight loss cardio workout including variations for those just getting started. PLUS! 30-minute audio CD.

Walk, Sculpt and Tone DVD with Audio

Former professional athlete, fitness expert and personal trainer Debbie Rocker brings her “don’t do more — get more” philosophy to a walking workout that offers unprecedented flexibility.

Walk, Sculpt and Tone offers choices that allow you to personalize the program to your daily needs: Use the DVD to exercise indoors or the CD to your walk outdoors. Add weights to increase calorie burn or simply up the intensity by picking up the pace.

Go for a 30-minute walk when you’re short on time or do the 60-minute routine when you want a longer workout.

As your coach, Debbie Rocker offers instruction, advice and encouragement as she explains how to get the most fat-blasting, muscle-toning, cardio-strengthening benefits from your walk.

Debbie Rocker has worked with such stars as Marcia Cross, Lisa Rinna, Rachel Hunter, Kristin Davis, Rod Stewart, and Courtney Thorne-Smith. Debbie is the author of the book Training for Life and was one of the original developers of Spinning ®. She was recently named the Yahoo! Health Expert for Walking and Fitness.

Bonus Features: 30- and 60-minute program options.

Walk Away the Pounds Weight Loss Series – Walk Strong DVD

Put some muscle into your workout with Interval Strength Training. Here’s a formula they didn’t teach you in math class: strong muscles = serious fat burning. That’s right – strength training actually helps burn those calories double time.

So what are you “weighting” for … grab those “Walk Away Weights” out of the closet. Then, you’ll spice up your brisk walk with three-minute intervals of intense weight training that’ll sculpt and shape your arms, shoulders, pecs and abs while burning fat at the same time!

Plus, you’ll strengthen those all-important bones to keep your body healthy and young for years to come. You can do it all – walk for cardiovascular fitness and firm and tone that upper body without spending hours at the gym.

Denise Austin Blast Away the Pounds: Indoor Walk DVD

Three complete 1-mile programs! Walk your way to weight loss! Now, with Denise Austin’s Blast Away the Pounds you can bring the benefits of outdoor fitness walking into your own living room!

Blast Away the Pounds Indoor Walk: 3 complete 1 mile programs turns up the caloric burn to shed pounds, trim inches and improve your overall health and stamina. This program offers 3 customized 1-mile walking routines. Customize and combine the workouts to attain your fitness goal. With Denise guiding your every step, you’re sure to see results!

The Complete Walking Program includes:

1. Easy Walk – Tailored for those unaccustomed to regular exercise, this 15-minute walk is also the perfect calorie-burning exercise for before or after dinner. Calorie burning equivalent: 1 outdoor walking mile.
2. Fat Blasting Interval Walk – This 15-minute cardio walk gets the heart pumping, energy flowing and fat burning by alternating pace intensity and between lower-body and upper-body moves. It’s the perfect metabolism-boosting workout. Calorie burning equivalent: 1 outdoor walking mile.
3. Power Walk and Tone – This vigorous 15-minute routine combines power walking and sculpting techniques to firm and tone the major muscles, while blasting away the pounds for a sleek and slender body. Calorie burning equivalent: 1 outdoor walking mile.
4. Stretch – Designed to relax and tone all major muscles and joints, this 10-minute bonus stretch is the perfect way to jump-start and unwind your day.

Special features include: Full screen version; 2.0 Dolby Stereo Surround; digital mastered; scene index; interactive menus; music-only option; customized workout; and Denise Austin trailer.

Leslie Sansone Walk Away The Pounds Express 1 & 2 Mile 2-in-1 DVD

Includes Leslie Sansone Walk Away the Pounds Express 1 Mile Easy Walk and 2 Mile Brisk Walk in DVD format.

Walk Away the Pounds Express Super Challenge DVD

Leslie’s complete, total-body walking program that gives you serious fat burning, muscle conditioning, and stretching – all in one powerful, energizing workout.

This high-intensity, 4-mile walking workout will build up energy, strengthen your core, blast away the fat and inches and boost your metabolism for all-day fat burning that doesn’t stop – even when you do! With Super Challenge, you’re getting a health club quality workout in your own house, on your own time.

Walk Away the Pounds Express Walk Strong DVD

Get fit fast with Walk Away the Pounds EXPRESS, Leslie’s complete total-body walking program that gives you serious fat burning, muscle conditioning, and stretching – all in one powerful, energizing workout.

You can get a powerful, highly effective cardio and body-sculpting workout with your STRETCHIE in less than 30 minutes! Kids, laundry, work, carpools – it’s a fast-moving world. Just because you’re short on time doesn’t mean you have to short on fitness. We start this one right out of the blocks at a good, brisk pace that varies the intensity and the levels so you’re challenging those muscles in a variety of ways-from squats and kicks to curls, lifts and punches.

In just 30 minutes a day, you can banish stress, firm and tone, walk away the pounds, and never leave your living room! The result? A lean, firm, powerful body that’s as healthy as it is beautiful. Now that’s what I call walking strong!



See Also

Leslie Sansone
Walk Away the Pounds
Tai Chi
or view all our Fitness Videos & DVDs

Walk At Home Instant Access

For over 30 years, Walk at Home has led tens of millions of people of all ages and fitness levels to better health and wellness, with thousands of live classes and over 18 million DVDs and digital products sold. Inducted into the prestigious National Fitness Hall of Fame, Walk at Home’s founder Leslie Sansone has been featured in Woman’s Day, Real Age, iVillage, Family Circle and many other publications, was QVC’s first on-air guest and has made countless national TV appearances.
This brand new MyWalk.TV app from Walk At Home features a rotating selection of two free video workouts hand picked from the award-winning Walk At Home library as our gift to inspire you to get and stay healthy. Create an account to unlock more free workouts and sign up to our fitness e-newsletter.
If you’re already a digital Walk At Home customer, just sign in and you’ll find all the titles you’ve purchased in the past. Just one tap and you’re instantly getting fit and burning calories with the full Walk at Home videos, complete with all chapters and bonus features.
If you’re a subscriber to Your Daily Walk, you’ll find a brand new calendar display, and MyWalk.TV All Access Pass members can browse and enjoy any workout in the entire Walk At Home library.
To your health!

As a fitness instructor and editor of 20 years at Prevention, America’s leading healthy lifestyle magazine, I’ve walked and talked with hundreds of women just like you at marathons across the country, during test panels for the magazine, and in local neighborhoods and parks. What’s the most common walking complaint I hear? “I’m not losing any weight!” That’s why I created the Walk Off Weight (WOW) program, based on the latest exercise science, to get you moving, maximize fat loss, and leave lost pounds in the dust for good!

(Check out Michelle Stanten’s latest book, Walk Your Way To Better Health, for new and improved walking workouts – and 140+ recipes!)

It’s guaranteed to work: Ask the nearly 2 dozen women, ages 34 to 63, who walked in heat and rain to test this revolutionary program. They lost up to 3 times the weight that they would have through traditional, steady-paced walking–shedding up to 14 pounds and trimming 3 inches off their waists in just 4 weeks.

The WOW program is designed to keep you out of a walking rut and off those dreaded weight loss plateaus. The first step is fat-blasting interval walks, in which you’ll stride fast for a short period, then slow down to recover before cranking it back up. You’ll also do toning walks with an exercise band to firm your upper body while you walk, strength workouts to rev your metabolism, and longer, steady-pace walks to burn more fat.

Start today and you could lose as much as 14 pounds, shrink your waist by 3 inches, and drop a size or more in just 4 weeks!

What You’ll Need: Good-fitting walking shoes, a sports watch with interval timer, and a medium-weight elastic resistance band or tube (available at sporting goods stores).

What You’ll Do: A combination of walking and strength workouts 6 days a week.

To Maximize Results: Eat about 1,600 calories a day, filling up on whole grains, fruits, vegetables, lean proteins, and healthy monounsaturated fats. Also have 3 cups of green tea (hot or cold) daily—studies show compounds in the tea can help you burn belly fat!

Click “Next Page” to get your 4-week walking schedule.


4-Week Walking Schedule
Over the next few weeks, you’ll be doing a combination of different calorie-burning walks and strength training routines. By varying your workout you can lose weight up to three times faster than traditional walking alone!

See your one-month schedule below. To get details about your daily workouts, click on the links within the calendar or hit the “Next” button at the bottom of the page.

Weeks Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
1 30-Minute Interval Walk + Lower-Body Strength Moves
45 Min Total
Toning Walk
20 Min Total
30-Minute Interval Walk + Core Strength Moves
45 Min Total
Toning Walk
20 Min Total
30-Minute Interval Walk + Lower-Body Strength Moves
45 Min Total
45-Minute Long Walk*+ Core Strength Moves
60 Min Total
2 30-Minute Interval Walk + Lower-Body Strength Moves
45 Min Total
Toning Walk
20 Min Total
30-Minute Interval Walk + Core Strength Moves
45 Min Total
Toning Walk
20 Min Total
30-Minute Interval Walk + Lower-Body Strength Moves
45 Min Total
60-Minute Long Walk*+ Core Strength Moves
75 Min Total
3 45-Minute Interval Walk + Lower-Body Strength Moves
60 Min Total
Toning Walk
25 Min Total
45-Minute Interval Walk + Core Strength Moves
60 Min Total
Toning Walk
25 Min Total
45-Minute Interval Walk + Lower-Body Strength Moves
60 Min Total
75-Minute Long Walk*+ Core Strength Moves
90 Min Total
4 45-Minute Interval Walk + Lower-Body Strength Moves
60 Min Total
Toning Walk
25 Min Total
45-Minute Interval Walk + Core Strength Moves
60 Min Total
Toning Walk
25 Min Total
45-Minute Interval Walk + Lower-Body Strength Moves
60 Min Total
90-Minute Long Walk*+ Core Strength Moves
105 Min Total

*Long Walk: This time includes a 5-minute warm up and a 5-minute cool down, walking at an easy pace. The rest of your long walk should be done at a moderate pace.


One of the main walking techniques you’ll be doing is called interval walking. Instead of walking at one pace, you’ll be alternating fast and moderate/easy bouts of walking(if you graphed your speed, it would look like a serious of peaks and valleys). Research shows this method can turn up your calorie burn by as much as 100% during your workout and afterward.

Below are the time increments you should follow during Interval Walks on Day 1,3, and 5 of your schedule.


With the use of a resistance band, we’ve transformed a regular walk into a total-body sculptingworkout. On this page are the 6 multi-tasking moves you’ll do during the Toning Walks. As noted in your schedule, you’ll be doing this routine on Days 2 and 4.

Weeks 1 & 2: After you warm up, continue walking at a moderate pace as you do the first exercise for 45 seconds, or about 20 reps. When you’re finished, drape band around neck and speed up to a brisk pace, as if you’re in a hurry, for 1 minute. Repeat the 45-second toning/1-minute brisk walking intervals until you’ve done all the exercises. Finish with 4 minutes of easy walking to cool down, for a 20-minute routine.

Weeks 3 & 4: Increase the workout to about 25 minutes by doing each toning move as you walk for 1 minute, or about 30 reps.

Make it harder: Move hands closer together so you’re using less band.
Make it easier: Separate hands farther apart so the band is more slack.

(firms upper and midback)

Hold center of band overhead, hands shoulder-width apart, palms forward, elbows bent slightly. Keeping left hand stationary, pull right arm down and out to side to shoulder height, without bending elbow. Hold, then slowly return to start position. (Work left arm on next toning interval, after doing a 1-minute brisk walk between moves.)

(firms chest)

Loop band around back under arms. Grasp each side with hands near chest, palms forward, elbows pointing out. Extend arms straight in front at chest level. Hold, then slowly return so start position.

3. ROW
(firms midback)

Hold center of band with both hands, arms extended in front at chest level. Keeping left arm stationary, bend right elbow and pull hand back toward hip, elbow pointing behind you. Hold, then slowly return to start position. (Work left arm on next toning interval, after a 1-minute brisk walk.)

(firms shoulders)

Loop band around upper back and under arms. Grasp an end in each hand, with elbows bent and pointing diagonally down, hands near shoulders, palms forward. Press hands straight up overhead. Hold, then slowly return to start position.

(firms triceps)
Drape band around neck. Grasp each side of band with arms bent, hands by shoulders. Keeping upper arms stationary, press hands down and straighten arms. Hold, then slowly return to start position.

(firms upper back)

Hold band out in front, arms extended at chest height, hands about shoulder-width apart (as shown at right). Keeping arms straight, pull hands apart, squeezing shoulder blades and bringing hands almost directly out to sides. Hold, then slowly return to start position.


These two moves make up the Lower-Body Strength routine. Beyond the toned legs and butt you’ll get, they’ll help you walk about 15% faster–that’s equivalent to increasing your pace from 3.5 MPH to 4 MPH and burning about 80 extra calories an hour. You’ll do these exercises on Days 1 and 5, following your Interval Walk.

Weeks 1 & 2: Do 12 to 15 reps of each exercise, repeating on both sides.

Weeks 3 & 4: Do 2 sets of 12 to 15 reps of each exercise, repeating on both sides.

(targets inner thighs)

Tie band around a sturdy furniture leg or railing at floor level and loop it around left ankle (anchor point on left), with left leg extended out to side. Band should be taut. Flex left foot, contract inner thigh, and swing left leg across body. Hold, then slowly return to start without touching foot to floor between reps.

(targets quads, and outer thighs)

Stand with feet together. Step right foot out to side 2 to 3 feet, bend hips and knees, and sit back as if lowering into a chair. Keep knees behind toes. Stand up, bringing left foot toward right so feet are together. Step to left on next rep. Alternate sides until you’ve completed all reps.


These two moves make up the Core Strength routine. Strengthening your abs and back will protect you from injury, power your stride so you can go faster–and, of course, flatten your belly! You’ll be doing these exercises on Days 3 and 6, following your scheduled walk.

Weeks 1 & 2: Do 15 to 20 reps, on each side when appropriate.

Weeks 3 & 4: Do 2 sets of 15 to 20 reps, on each side when appropriate.

(targets back and abs)

Lie on right side, right leg bent, left one extended. Prop yourself up on right elbow, palm flat, left hand on hip. Contract abs and raise right hip and thigh off floor. Slowly lower right hip toward floor without touching in between reps.

(targets abs)

Sit on floor with knees bent, feet flat, arms extended in front of you. Pull abs in, round back, and inhale as you roll about halfway down toward floor. Exhale and slowly roll up, sitting tall.


See what our test panelists had to say!

Meg Kranzley, 51
“I lost 3 inches off my waist in 4 weeks!”

With a fitter body, Meg is unstoppable. She unpacked the entire car, lugging groceries and suitcases, all by herself during a recent vacation. “I didn’t feel winded or frazzled,” says Meg, who lost 9 1/2 pounds in 4 weeks on the WOW diet and exercise plans.

Susan Moyer, 52
“I lost over 11 pounds in a month!”

This former athlete also strengthened her legs enough to avoid knee surgery for an old injury and has loads of energy. “I went dancing for the first time in years, and I was fit enough to do it all night long,” says Susan, who did both the WOW diet and exercise plan.

Geri Krempa, 46
“I got a better workout in less time!”

“By day 14, I felt like a new person,” says Geri, who used to take hour-long walks. Even her husband commented that her face looked slimmer. “My belly bloat was gone too!” says Geri, who lost 8 pounds in 4 weeks on the WOW diet and exercise plans.

Yvonne Shorb, 62
“I walked a half marathon!”

And she completed the 13.1 miles faster than her younger friends who joined her. “I can run after my grandkids and I biked 33 miles one day,” says Yvonne, who lost nearly 7 pounds in 4 weeks following the WOW workouts only. “I feel 20 years younger!”

Customize your own walking plan with Walk Your Way to Better Health and lose up to 5x more belly fat!

Michele Stanten Michele Stanten is the author of Firm Up in 3 Weeks and Walk Off Weight, creator of, and an ACE-certified fitness instructor.

7 Walking Tips to Lose Weight Faster

If you’re looking for an easy way to lose weight, getting started with a walking program is a great way to do it. It’s low-impact, easy to fit into a busy schedule and accessible for almost any age or fitness level.

Use these seven walking tips to burn more calories and shed pounds:



A power-walking workout is a great way to get in shape. And while a 30–45-minute power walk 4–5 days per week should be your focus, don’t stop there. To reach your weight-loss goals, try including short walks of 20 minutes or less throughout your day when possible. Here are a few ideas to get you started:

  • Try a short walk following meals, which can help control your blood sugar, prevent cravings for more food and give your metabolism a boost.
  • When completing daily errands, walk between destinations instead of driving when it’s a mile or less.
  • Take a short walk when you feel frustrated or stressed. It can help your mood while you burn a few more calories.
  • Always take the stairs instead of the elevator.



Upping your walking speed from a leisurely at-the-park pace is one way to get the heart pumping and burn more calories. In addition to picking up the pace, researchers at Ohio State University have also found that varying your walking speed during your workouts can help you burn up to 20% more calories than maintaining a steady pace.

During your walk, include one 30-second burst every 5 minutes, walking as fast as you can without jogging. Follow this with a slower 30-second recovery walk before you get back into your normal power-walking pace.



Walking on a hiking trail with hills is one way to include intervals in your walking routine without making it feel like torture. Walking uphill also burns more calories and helps you build muscle in the lower body, which can help speed up your metabolism, too.

If you don’t have a walking trail nearby that you can access 2–3 times per week, try a staircase workout or set the incline on the treadmill at the gym. Just remember to change your technique slightly. Lean forward as you climb, take shorter steps and bend your knees more than you would normally.



While it might look silly, exaggerating your arm swing while you walk has additional benefits. It’ll help to speed up your pace, work your upper body and burn up to 10% more calories when compared to a normal arm swing.

To perfect your arm-swing technique, use these tips:

  • Bend your arms to 90 degrees and maintain this form.
  • The arm should extend behind the body as far as you can comfortably and naturally.
  • On the upswing, the hand should rise to the level of the chest.




Setting goals is important to keep you motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day. The more steps you take, the more likely you are to burn calories. And shortening your stride to take more steps can actually help you speed up the pace, too.

Unlike distance and speed goals that can lead to an injury when progressed too quickly, increasing your steps is safer and can be amped up more rapidly. If you’re serious about losing weight, aim for 10,000 per day to start and increase your step count from there as you can tolerate.



Walking can be a great way to destress, improve your health and strengthen your bones and muscles without risking injury. But for weight loss, you’ll need to concentrate on diet to make it happen.

Focusing on lean proteins and vegetables and limiting sugary and processed foods is where you should start. Keeping track of your daily caloric intake helps you shed pounds quicker and more safely than opting for one of the many fad diets instead.



A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. Two or three times per week, stop and perform one of these exercises every five minutes during your walk. How many you do is up to you:

Pushups (do them inclined on a park bench or against a wall to make it easier)

Squats, bending the knees to 90 degrees

Walking lunges

Front or side planks

Your Ultimate Walking for Weight Loss Plan

Digital composite David Madison/Getty Images

These three calorie-burning walking routines are designed to challenge your muscles and maximize every single step you take. Follow the four-week walking for weight-loss plan to lose up to 10 pounds this month and sculpt stronger, sleeker legs. (Psst…you can get an even better walking workout by adding THIS.)

The Ultimate Walking for Weight-Loss Plan

Every step you take burns calories, but you can seriously slim down and get toned by adding hills, intervals, and sculpting moves to your walk. “Your muscles will constantly be challenged in new ways for faster results,” says racewalking coach Judy Heller, who created the three fresh walking workouts in this 28-day plan exclusively for Shape. Follow the walking for weight-loss plan below and you could lose up to 10 pounds this month.

What You’ll Need

  • An exercise band or tube for the strength training boost—we love Spri’s Deluxe Xertube (Buy It, $17,
  • A pair of good walking sneakers

Fat-Burning Walking Workout: Steady-Pace

Aim for a speed at which you’re hustling but still able to speak in sentences (your rate of perceived exertion, or RPE, on a scale of 1 to 10, where 1 is sitting still and 10 is a full-tilt sprint, should be about 6 or 7). Depending on your fitness level, this will be somewhere between a 13- and 17-minute mile, which will keep you in the exercise zone. (Related: Why It’s Perfectly Acceptable to Walk During Your Runs)

Maintain this pace until you’ve reached your time goal, and not only will you burn more calories during this walking for weight-loss plan, you’ll also boost your heart health.

Calories burned (45 minutes): 182 (17-minute mile) to 302 (13-minute mile)*

*Calorie burns are based on a 140-pound woman

Strength Training Walking Workout: Hill Repeats

Tackling hills or stairs will sculpt your legs and butt double-time while burning big calories—58 percent more at a 17-minute-mile pace.

  • Start out on a flat surface for 15 minutes at a speed at which you’re hustling but still able to speak in sentences (RPE: 6 or 7).
  • Find a hill or some steps—or set your treadmill to a 4 to 6 percent incline—and walk uphill quickly for 2 minutes.
  • Walk downhill to recover, or if you’re on a treadmill, walk at a 0 percent incline for 2 minutes.
  • Aim to maintain your speed or go faster so that you can speak just a few words at a time (RPE: 8). Only one set of stairs? Walk up and down for 4 minutes.
  • Continue up- and downhill intervals until you’ve reached your time goal. Beginners can alternate between hills and 5 minutes on a flat surface.

Calories burned (45 minutes): 220 (17-minute mile) to 366 (13-minute mile)

Heart Rate-Boosting Walking Workout: Intervals

You’ll torch more fat in less time by bumping up your pace a little for manageable bursts—accelerating from a 17-minute mile to a 13-minute mile means 66 percent more calorie burn. (Related: Interval Training Workouts for When You’re Short on Time)

  • Warm up at your regular pace (RPE: 6) for 6 minutes.
  • Alternate these intervals: Walk as fast as you can for 1 minute (RPE: 8), then slow down to your regular pace (RPE: 6) for 2 minutes to recover.
  • Repeat intervals until you’ve reached your time goal.

Calories burned (45 minutes): 241 (17-minute mile) to 326 (13-minute mile)

Your Lose-10-Pounds Walking for Weight-Loss Plan

Time to put these walks to work! Drop 10 pounds this month when you follow our 4-week plan, which combines all three calorie-blasting walks with a super-sculpting strength training routine.

Walking for Weight-Loss Plan Week 1

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 40-Minute Steady-Pace Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 30-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: Rest day
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 2

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 45-Minute Steady-Pace Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 30-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: Rest day
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 3

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 45-Minute Hills Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 40-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: 45-Minute Steady-Pace Walk
  • Sunday: 45-Minute Hills Walk

Walking for Weight-Loss Plan Week 4

  • Monday: Super-Sculpting Strength Workout
  • Tuesday: 40-Minute Intervals Walk
  • Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
  • Thursday: 45-Minute Intervals Walk
  • Friday: Super-Sculpting Strength Routine
  • Saturday: 45-Minute Steady-Pace Walk
  • Sunday: 45-Minute Hills Walk

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.


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.


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).


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).


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


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).


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.


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.


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!

ASP/ Easy? Check. Cost-free? Check. Gets real results…that really last? Check, check. Well, what more could you want from a slim-down plan — except that it be flexible enough to fit into your busy schedule? Okay, this one does that, too.

In fact, this plan is so easy and natural, it hardly feels like a weight-loss program. Of course, that’s the beauty of walking: The simple act of placing one foot in front of the other — no gadgets, no gear, no trips to the gym — can totally transform your figure, even if you don’t change one thing about your diet!

Walking can also transform your health. Experts now say that taking roughly 10,000 steps per day sets off a chain reaction of physical benefits, including lower blood pressure, reduced risk for heart disease and better odds for preventing breast cancer.

Does 10,000 steps sound overwhelming? A little perspective: It translates into 4.5 to 5 miles, or one hour of rapid walking. Still sound like a lot? Try breaking it into shorter bits: three 20-minute errands on foot, one breezy 30-minute walk before breakfast and another after dinner. Or simply commit to getting up once an hour, every hour throughout your day and moving for five minutes.

However you break down the steps, there’s only one fabulous result: a slimmer, more energetic you. In 60 minutes of walking, you’ll burn 300 to 500 additional calories. Keep that up for 10 days and you’ll lose a pound. Keep it up for a year and you’ll be 35 pounds lighter — without a minute of dieting.

Do you really have time for a walking workout? Absolutely — you just need to find a routine that fits into your already superfried schedule. Pick your profile from one of our three plans, and let us solve your when, where and how.

“I don’t have a full hour. Can I still squeeze in exercise?”

PROFILE: Your job or your family, or both, have you going all day long. You never get more than 20 minutes to yourself, and commuting eats up a lot of that time.

Your 60-minute walking workout:

Whether you usually drive yourself to the office or travel by public transportation, leave a little earlier and park farther away from your building or get off the bus a few stops earlier than usual and walk the rest of the way to your destination. (Note: Do not do this in high heels. Say no to fashion and wear sneakers instead. The alternative is to risk serious injury.) Remember, your goal is to walk a little more than a mile in 15 minutes. To figure out how far — or how many bus stops — that is, drive the route once and map the distance.

Make your lunch hour count for something other than calories. Slip on your sneakers, exit the building, and do a few laps around the block. Window shopping is allowed, but to get your heart rate up, don’t be suckered into the stop-and-stare routine. Keep pumping your arms and shortening your stride so you squeeze in more steps per minute. On your way back to your desk, pick up a healthy bite to eat and plenty of water to replace lost fluid. See, that wasn’t so hard!

It’s 3:00 in the afternoon…do you know where your energy is? If you’ve lost it somewhere in the office abyss, you’re not alone. The best way to regain your mojo is to hustle! This time, get a little tricky. If no one’s looking, do the grapevine on your stroll to the corner deli, walk down an empty hallway backward, climb the stairs with your eyes closed (use the railing!). The idea is to involve all of your senses, even those not normally active in an office environment. You’ll feel infinitely more alert when you return to your desk.

Now it’s time to return home. Follow your morning walk backward for the evening trip. Remember, you’re shooting for 1.2 miles in 15 minutes, but it’s okay if it takes longer at first — just keep working on improving your time.


“I’ll concentrate and do it all at once.”

PROFILE: Lucky you. Finding a full hour to devote to working out is no problem — and you’d rather bite the bullet and get it done than worry about weaving it into your day.

Your 60-minute walking workout:

Standing in place, take five long, deep breaths. As you inhale, raise your arms slowly over your head; slowly lower them as you exhale.

Grab your watch and pedometer. Your goal is to walk one mile (roughly 2,200 steps), anywhere you want, in 15 minutes. Concentrate on coming down on your heel, rolling through the ball of your foot, and pushing off the toes with each step.

Now that you’ve warmed up, work out any kinks. Calves: Lean against a tree or wall and extend one leg behind you in a lunge position. Hold for five counts; switch legs. Quads: Bend one leg behind you, pulling your foot to your bottom with one hand and using a wall for support with the other; switch legs. Hamstrings: Sit on the ground and extend one leg in front of you, keeping the other one bent and relaxed. Reach for the toe of the straight leg for five counts; switch legs.

Get ready to hustle! For the next 12 minutes, you are going to move between a slow jog and a fast walk. Speed walking is easy once you get the hang of it — stay focused on taking short steps rather than longer ones. To really get going, pump your arms back and forth vigorously — no reason your legs should be doing all the work!

Okay, you survived. Now, drop and give us 10 — really! Mixing cardio with strength training in a workout burns more calories. Find a patch of grass and complete 10 push-ups (modify by pushing from your knees), 10 sit-ups and 10 leg lifts on each side.

Here’s the final intensity component to your routine. As before, keep yourself moving somewhere between a slow jog and a fast walk. Pay attention to your posture: Speed should come from bending your knees, not from lunging forward, which can cause injuries.

You’re officially heading home now. To keep your muscles long and limber, repeat the calf, hamstring and quad stretches you did earlier. This time, hold each position for 10 counts and feel how much deeper into the stretch you can go, now that your muscles are warm. Clasp your hands behind your back and pull up with your arms for a good chest, biceps and triceps release.

You’ve worked hard; now it’s time to slow the pace and return your heart rate to normal. As you walk this last mile, let your arms swing loosely at your sides. By the time you’ve hit 20 minutes, your breathing and pulse should be almost back to normal, so that you could easily carry on a conversation.


“Help! I hate to exercise!”

PROFILE: It’s tedious, time-consuming and boring. To hit 10,000 steps a day, your workout has to be fun, or it’s not going to happen!

Your 10,000-step walking workout:

Start the day with a 10-minute morning stroll (1,000 steps).

Pace nervously while reviewing your life — and receiving unasked-for advice — during a 15-minute phone call to Mom (1,000 steps).

Find a deli five blocks from your building and take a noontime trip (even just to get something to drink), hoofing it 10 minutes each way (2,000 steps).

March in place for 15 minutes during the evening news (1,000 steps).

You have to do it anyway, plus it’s 2,000 steps for 30 minutes.

Take a 20-minute sunset walk (3,000 steps): What better way to lose weight and rekindle your romance?

Focus on miles, not minutes.

When you start your walking workout, don’t be intimidated if you can’t keep pace with the time suggestions here. These are your ultimate goals, but the health and weight-loss benefits of walking are measured in number of steps, not minutes. Even if it takes you 20 minutes to walk a mile instead of the 13-minute ideal, don’t give up. Your first goal is to reach the 10,000-steps marker, then worry about whittling down the time it takes to reach it. Do a little more each day, but don’t overdo it. Good luck! (If you’ve never exercised or haven’t done so in a while, check with your doctor first.)

How to customize your workout:
A pedometer registers step count, but maximum health benefits also require the right exertion level. Rule of thumb: If you can’t catch your breath enough to say hi to a friend, slow down. Able to belt out your favorite song, no problem? You’re taking it too easy. To up your workout ante, consider these variations:

  • Increase your pace, not your stride. Taking more steps per minute instead of longer ones not only helps you walk faster (a 12- to 13-minute mile is optimal), it also elevates your heart rate without increasing your risk of injury.
  • Pretend you’re on a tightrope. Professional walkers place one foot directly in front of the other, as opposed to taking hip-width strides. Follow suit, and you’ll increase your energy output and use more major muscle groups.
  • Work your arms. Bend your elbows at a 90-degree angle and pump them back and forth as you step. This propels you forward faster and burns more calories.
  • Head for the hills! Adding an angle is the surest way to increase the intensity of your walking workout. If you’re on a treadmill, use the elevation button.
  • Use weights or walking sticks — both give a more complete workout. The two dumbbells should weigh less than 10 percent of your body weight. Walking sticks (not to be confused with the kind Granddad may have sported) increase energy expended by 20 percent; order a pair at

Walk for weight loss

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