This easy 14-day walking plan will help you slim down by walking more. We have a beginner and advanced plan, so choose which one suits your needs.
To get started, you have to plan your success first. That means you need to be prepared at all times. It helps to put your walking shoes in your car, at work and at home — wherever you can grab them, lace up and walk. Also you need to know where you can walk, whether you’re at work, home or out running errands.
STRATEGIES FOR WALKING AT WORK
Long hallways, parking lots, stairs and large entryways in the building are prime places to walk. Some companies make it easy and have fitness rooms, treadmill desks and walking paths. Consider yourself lucky if your company offers these! Don’t forget, all you need at the office are fitness shoes — keep a pair in your desk drawer. Once you change shoes, you are ready for a no-sweat walk. Many daily assignments can be done at a no-sweat pace so that you can continue your day without the need for a shower or a blowout. I love those “won’t wreck my hair” walks!
STRATEGIES FOR WALKING WHILE RUNNING ERRANDS
Look for ways to walk before a task — whether it’s grocery shopping, driving your kids to practices or picking up dry cleaning. Parking lots are great for getting in 1,000 steps — that’s about 10 minutes of walking. Instead of heading straight to the entrance, walk the perimeter of the parking lot first. Dropping the kids off to a sports practice? That’s another perfect location to walk the perimeter of the field or park.
STRATEGIES FOR WALKING AT HOME
If you have any of my videos, you have one of the best tools for walking yourself healthy. If you have a treadmill at home, even better! If you don’t have either of these, you can walk around the backyard, walk steps in your house or even march in place to the beat of your favorite songs. There’s no wrong way to get your steps in.
Here is the 14-day Step It Up to Slim It Down Plan:
BEGINNERS PLAN
DAY 1:
Walk for 5 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 2:
Walk for 10 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 3:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 4:
Walk for 20 minutes anytime before dinner.
DAY 5:
Walk for 15 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 6:
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 7:
Walk for 25 minutes anytime before dinner.
DAY 8:
Walk for 20 minutes after breakfast.
Walk for 5 minutes after lunch.
DAY 9:
Walk for 25 minutes anytime before dinner.
DAY 10:
Walk for 25 minutes after breakfast.
Walk for 5 minutes after lunch.
NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.
DAY 11:
Walk for 30 minutes anytime before dinner.
DAY 12:
Walk for 40 minutes anytime before dinner.
DAY 13:
Walk for 50 minutes anytime before dinner.
DAY 14:
Walk for 60 minutes anytime before dinner.
Pro Tip: Long walks can be split as two 20-minute walks or two 30-minute walks. It all works to make you stronger, fitter, slimmer!
ADVANCED PLAN
DAY 1:
Walk for 20 minutes after breakfast.
Walk for 10 minutes after lunch.
DAY 2:
Walk for 30 minutes anytime before dinner.
DAY 3:
Walk for 30 minutes after breakfast.
DAY 4:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.
DAY 5:
Walk for 40 minutes anytime before dinner.
DAY 6:
Walk for 30 minutes after breakfast.
DAY 7:
Walk for 45 minutes anytime before dinner.
DAY 8:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.
DAY 9:
Walk for 45 minutes anytime before dinner.
DAY 10:
Walk for 20 minutes after breakfast.
Walk for 20 minutes after lunch.
NOTE: Here’s the point in the challenge where you Step It Up to Slim It Down.
DAY 11:
Walk for 30 minutes early in the day (try after breakfast).
Walk for 30 minutes late in the day (try before dinner).
DAY 12:
Walk for 60 minutes anytime before dinner.
DAY 13:
Walk for 30 minutes early in the day.
Walk for 30 minutes later in the day.
DAY 14:
Walk for 60 minutes anytime before dinner.
Congratulations! You did it. You accomplished 14 straight days of fitness walking. Now go celebrate by buying a new pair of fitness shoes to keep your active life going.
Thank you for living the walk life — together we influence the world to live healthier!
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