If you are just starting to set a weight loss goal, apply the 7-day walking plan below, according to Livestrong. This plan is designed to burn 200 to 400 calories per day, which can help you lose 0.4 to 0.6 kg in a week. To lose weight more effectively, you can apply the same healthy diet.
Day 1: Walk for 20 minutes
You can warm up for 5 minutes with walking at a leisurely pace. Then walk 10 minutes at a fast pace. Finally, gradually reduce the speed with a 5-minute cool-down, walking at a leisurely pace.
Day 2: 30 minutes of walking
Warm up with 5 minutes of walking at a leisurely pace. Then walk 10 minutes at a fast pace. Gradually reduce the speed with 5 minutes of cooling down, walking at a leisurely pace.
Day 3: 40 minutes of walking
Warm up with 5 minutes of walking at a leisurely pace. Then walk 30 minutes at a fast pace according to the principle, increase the speed every 5 minutes for about 30 seconds, then return to the basic speed for 5 minutes. 5 minutes to cool down, you can walk at a leisurely pace.
Day 4: walk 45 minutes
Warm up with 5 minutes of walking at a leisurely pace.
The next 35 minutes of walking at a fast pace. On the 4th day, choose a route with hills or steep slopes/stairs to increase intensity and burn overall calories.
5 minutes to cool down, you can walk at a leisurely pace.
Day 5: Walk for 50 minutes
Warm up with 5 minutes of walking at a leisurely pace.
Then there will be a 40-minute walk at a fast pace but the pace will increase and decrease frequently. Walk as fast as you can for 30 seconds, then slow down for the next 60 seconds and repeat continuously for 40 minutes.
The last 5 minutes you can walk at a leisurely pace.
Day 6: Walk for 60 minutes
Warm up with 5 minutes of walking at a leisurely pace.
Walk 50 minutes at a faster pace than previous days. Focus on getting your walking speed faster than in the previous days. Listening to music with a fast tempo can help on this Friday.
The last 5 minutes you can walk at a leisurely pace.
Day 7: Walk for 60 minutes
Warm up with 5 minutes of walking at a leisurely pace.
Then there is a 50-minute walk as follows: 3 minutes at a basic speed then accelerate in the next minute. Repeat this 4-minute cycle as much as possible for 50 minutes.
The last 5 minutes you can walk at a leisurely pace.
