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30 Day Walking Routine To Lose Weight (Download PDF)

Walk Your Way to Weight Loss
Popular Health
By Popular Health Staff

Walking Routine To Lose Weight

Burn more calories and fat with our 30 day walking routine to lose weight. Walking is a simple, accessible method of exercise you can do anywhere.

Scroll Below To See Full Instructions, Along With Our Printable 30 Day Walking Routine To Lose Weight PDF & More!

  1. Walking Tips

  2. Featuring walking exercise Day 1 to Day 30

  3. Infographic with visual instructions to follow online

  4. Print PDF available at the end of the infographic

10 Tips To Get Amazing Results In 30 Days

  1. Discover how to eat healthy

  2. Pick healthier options for breakfast

  3. Don’t stock junk food in the pantry

  4. Print 7 day keto meal plan & cheat sheet

  5. Eat plenty of fruit and vegetables to boost fiber intake

  6. Print the 30 day walking workout

  7. Consume mostly water and cut down on alcohol

  8. Print healthy eating grocery list and shop smart

  9. Print meal plan template to keep you organized

  10. Prep your meals

How Many Calories Are Burned Walking

If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day as quoted by Mayo Clinic

Walking Health Benefits

  1. Reduced Body Fat

  2. Alleviates depression

  3. Reduces fatigue

  4. Mood

  5. Less stress on joints

  6. Prevent weight gain

  7. Reduce risk for weight gain

  8. Endurance

  9. Circulation

  10. Posture

  11. Cardiac health

  12. Increased muscle strength

  13. Stronger bones

  14. Better management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes

1. Source 2. Source

How To Walk Properly For Exercise

  1. Relax your shoulders and keep them back and down

  2. Stand tall with a slightly lifted chest

  3. Swing arms naturally with a slight bend to the elbows

  4. Point your chin down and pull in slightly to protect your neck

  5. Step forward landing squarely on the heel of your foot

  6. Protect your knees don't force it be gentle when walking

You can virtually walk anywhere. Walking for weight loss is a convenient form of exercise you can fit into your daily routine.

Walking Tips To Lose Weight

  1. Choose the right shoes suitable for walking.

  2. Compile a playlist to keep you motivated and hyped.

  3. Find a walking buddy.

  4. Walk in the morning after you wake up to burn more fat before breakfast.

  5. Brisk walk on a flat surface every day, and you will burn off 1,050 calories by the end of the week.

  6. By varying your pace you can burn up to 20 percent more calories.

  7. Swing your arms. It will cause you to burn 5 to 10 percent more calories. Bend your arms at 90 degrees and pump from the shoulder.

  8. Pair your walk with water to burn more calories. According to*The Journal of Clinical Endocrinology and Metabolism,*2 large glasses increased metabolic rates by 30 percent.

  9. Keep it interesting by varying where you walk.

  10. Leave your 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.

  11. Get off public transport one stop earlier and walk to your home or work.

  12. Walk locally near your home.

  13. Walk your dog.

  14. Vary the intensity by walking briskly up a short hill. Lean forward slightly to protect your knees from strain.

  15. Try 1 to 2 pound hand weights to boost your caloric expenditure.

  16. Forget the sports drinks, it contains too much sugar.

  17. Wear a pedometer to motivate you to walk further.

  18. Pair your walking with other fitness routines to get even better results.

Make walking part of your daily routine so it becomes a habit you don't have to think about.

30 Day Walking Challenge Calendar

1st Day: 10 Mins 2nd Day: 10 Mins 3rd Day: 10 Mins 4th Day: 10 Mins 5th Day: REST DAY 6th Day: 15 MINS 7th Day: 15 MINS 8th Day: 15 MINS 9th Day: 15 MINS 10th Day: REST DAY 11th Day: 20 MINS 12th Day: 20 MINS 13th Day: 20 MINS 14th Day: 20 MINS 15th Day: REST DAY 16th Day: 30 MINS 17th Day: 30 MINS 18th Day: 30 MINS 19th Day: 30 MINS 20th Day: REST DAY 21st Day: 45 MINS 22nd Day: 45 MINS 23rd Day: 45 MINS 24th Day: 45 MINS 25th Day: REST DAY 26th Day: 60 MINS 27th Day: 60 MINS 28th Day: 60 MINS 29th Day: 60 MINS 30th Day: REST DAY

See INFOGRAPHIC Below

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30 Day Walking Routine To Lose Weight
30 Day Walking Routine To Lose Weight

Print PDF Below

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