Printable Walking to Lose Weight Chart & How to Start Today

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This printable walking to lose weight chart can help you increase your physical activity and make your walking habit part of your daily routine!

woman in tennis shoes on a trail

Walking is a great way to lose weight – especially if you’re just getting started on your exercise journey. In addition to being an effective way to get in a low-impact workout, it’s also easy and free to do! With this walking to lose weight chart, you could even do this on your lunch break!

But if you’re just getting started walking to lose weight, a chart is a helpful way to stay on track. With the help of a printable guide, you’ll know exactly when to walk to maximize your weight loss.

couple walking their dog in park

The Health Benefits of Walking Daily

The Mayo Clinic outlined several benefits of walking at a moderate intensity daily including:

  • Weight loss or maintenance
  • Body fat loss
  • Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes
  • Positive effects to cardiovascular fitness
  • Strengthened bones and muscles
  • Improved endurance
  • Higher energy levels
  • Improved sleep and memory
  • Better mental health (better mood, reduced stress)
  • Stronger immune system
  • Reduction of tension

Walking can also help you hit a healthy weight and reduce belly fat when combined with a healthy diet.

back of a woman walking in the city

8 Tips for Walking to Lose Weight

If you’re a beginner, it can be easy to get overwhelmed when it comes to exercising. With these tips for walking to lose weight, you can get started today and feel confident you’re making the right choice for your health.

1. Set a Goal

The best way to stay on track when it comes to losing weight is to set a goal for yourself.

You can set a weight loss goal by telling yourself you want to lose a certain amount of weight by a certain time.

You could also simply set a goal to be able to walk a certain number of steps in a certain time.  A step counter is relatively affordable and Apple Watches & FitBits also have a step counter built in.

Either way, make sure to make your goal achievable to ensure you can reach the milestone you set for yourself.

2. Start Slow

To avoid injury, it’s important to start slow and work your way up as your endurance grows.

Walking three to four days a week for 10 minutes is a great place to start. After that, you can increase the length and number of walks each week to continue losing weight.

3. Track Your Progress

Keeping track of your progress is an effective way to ensure you reach your weight loss goals. We have a weight loss tracker you might like too!

You can also use the printable walking to lose weight chart to track your body weight loss each week.

4. Stay Hydrated

Don’t forget to drink plenty of water during and after your walking workout. Bring along a bottle of water as you walk to ensure you stay hydrated as you’re working out.

5. Find a Friend

Keeping up with your daily walk can be difficult. If you’re having trouble keeping on track, try staying accountable by inviting a friend, neighbor, or walking group to walk with you.

A walking buddy will ensure you both stay on top of your walks each day.

6. Entertain Yourself

If you find walking boring, make sure you have some entertainment lined up like a walking playlist of your favorite songs, podcast, audiobook, or audio guides.

Then, grab your phone and headphones to keep yourself engaged as you walk.

7. Plan Your Route

Before you head out, take a minute to plan your walking route ahead of time. Take a look at Google maps and mark a path on your phone so you know exactly where to walk to ensure you time your workout properly.

And don’t forget to vary the route occasionally to help make your walks more interesting.

8. Don’t Forget to Stretch

Always stretch before and after your walk to help warm up your muscles and prevent injury.

A few quick stretches will ensure you’re warmed up before you start walking and will give you a chance to cool down after your workout.

Printable Walking to Lose Weight Chart
Get the PDF Printable

Walking to Lose Weight Chart

Putting a plan in place is a great way to help you stay on track. And that means you should take the time to organize your weekly walks to ensure you make the most of your workouts.

In addition to giving you a chance to improve your stamina, this 12-week walking plan will help you lose weight and prevent injury by starting with short walks and working your way up to more high-impact workouts.

You’ll start with walking for just 3 times a week. 

Week 1

Start walking to lose weight by heading out three days a week.

We recommend alternating the day of the week to let your body adjust to the workout and walking at an easy pace.

  • Monday: 10-minute walk
  • Wednesday: 10-minute walk
  • Saturday: 10-minute walk

Week 2

Increase your weekly walks to four times per week, alternating between 15-minute walks and 12-minute walks each day.

  • Monday: 15-minute walk
  • Wednesday: 12-minute walk
  • Friday: 15-minute walk
  • Saturday: 12-minute walk

Week 3

Add another daily walk to your week, increasing the number of times you walk to five days per week.

It’s also important to increase the length of your walks during week three. Alternate between 18-minute and 15-minute walks each time you head out.

  • Monday: 18-minute walk
  • Wednesday: 15-minute walk
  • Friday: 18-minute walk
  • Saturday: 15-minute walk
  • Sunday: 15-minute walk

Week 4

During your fourth week of walking, you can allow yourself one rest day. That means you’ll be walking six days a week at this point. The length of your walks will also increase slightly.

For three days a week, your walks will increase to 20 minutes. The remaining three days can be 15 minute walks.

  • Monday: 20-minute walk
  • Tuesday: 15-minute walk
  • Wednesday: 20-minute walk
  • Thursday: 15-minute walk
  • Friday: 20-minute walk
  • Saturday: 15-minute walk
  • Sunday: Rest

Weeks 5-8

After your first month, you’ll be ready to increase the length of your walks to 25 minutes per day.

You can still allow yourself one rest day per week during this time period to help your body recover after your workouts.

  • Monday – Saturday: 30-minute walk
  • Sunday: Rest

Weeks 9-12

Now that you’ve been walking regularly for two months, there is no need to take a rest day to recuperate.

That means you can start walking seven days per week. At this point, it’s also a good idea to increase the length of your walks to 30 minutes each day to ensure you continue to lose weight.

  • Walk for 30 minutes each day

If you’re using a treadmill, you may like the Modified 12-3-30 Workout next. It’s a slower walking routine with a high incline.

Get the PDF – Printable Walking to lose Weight Chart

Walking to Lose Weight Chart - Weekly Tracker
Get this Weekly Walking Tracker

How to Burn More Calories Walking

The good news is you can up the number of calories burned pretty easily. You can:

  • increase the duration of your walk
  • add a weighted vest
  • try different speeds and walking exercises.
  • increase the intensity through varying your inclines (more hills)

You can also walk at a brisk pace or power walk to burn more calories.

kim and kalee walking outside

Can You Lose Weight Just By Walking?

To lose weight, you’ll need to be in a calorie deficit. This means you’re burning more calories than you’re consuming. Walking can increase your total calorie burn each day, but you’ll also need to watch what you eat.

Your Diet is important, too.

We recommend a balanced diet versus something too strict.

Check out our 57 Doable Challenge or 80/20 meal plan for additional help finding the perfect meal plan for you and your goals!

woman doing a bicep curl

Rounding Out Your Exercise Routine

Now that you’re watching what you eat and walking regularly, we recommend adding resistance training to maintain and build muscle. LIIFT4 is our favorite strength training workout, and you can do it at home!

Get the PDF – Printable Walking to lose Weight Chart

Get the Weekly Walking Tracker

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