When it comes to weight loss, we should know that 80% of weight loss is promoted by a balanced diet and 20% by physical activity. Walking is one of the most efficient ways to tone your muscles, lose weight, and improve overall health.
Benefits of walking
- Low-intensity walking enhances blood flow, increases heart rate, and relieves stress by improving enthusiasm and relaxation. On the other hand, running hinders the function of the lower limbs and promotes the production of cortisol, a stress hormone.
- Walking also strengthens the bones and the muscles, regulates balance and orientation, improves mood, and reduces the risk of various health issues, such as heart disease, high blood pressure, diabetes, and improve overall health.
In this article, we will offer a 21-day walking routine that will help you burn fat and lose weight in no time.
A 21-day walking routine:
1st Week:
- 1st day – walk for 10 minutes with a consistent and slow tempo
- 2nd day – walk for 12 minutes with a consistent and slow tempo
- 3rd day – walk for 15 minutes with a consistent and slow tempo
- 4th day – walk for 18 minutes with a consistent and slow tempo (9 minutes in the morning and the evening)
- 5th day – walk for 20 minutes with a consistent and slow tempo (10 minutes in the morning and the evening)
- 6th day – walk for 22 minutes with a consistent and slow tempo (11 minutes in the morning and the evening)
- 7th day – walk for 25 minutes with a consistent and slow tempo (13 minutes in the morning and 12 minutes in the evening)
2nd Week:
- 8th day – walk for 14 minutes (2-minute slow walking, 10-minute fast walking, 2-minute slow walking)
- 9th day – walk for 16 minutes with a moderate tempo
- 10th day – walk for 18 minutes (3-minute slow walking, 12-minute fast walking, 3-minute slow walking)
- 11th day – walk for 20 minutes with a moderate tempo
- 12th day – walk for 22 minutes (4-minute slow walking, 14-minute fast walking, 4-minute slow walking)
- 13th day – walk for 24 minutes with a moderate tempo
- 14th day – walk for 26 minutes (5-minute slow walking, 16-minute fast walking, 5-minute slow walking)
3rd Week:
- 15th day – walk for 15 minutes or go up and down the stairs with an increased tempo
- 16th day – walk for 25 minutes with a moderate tempo
- 17th day – walk for 27 minutes or go up and down the stairs with an increased tempo
- 18th day – walk for 27 minutes with a moderate tempo or go up and down the stairs
- 19th day – walk 27 minutes or go up and down the stairs
- 20th day – walk for 30 minutes with a moderate tempo
- 21st day – walk for 25 minutes fast and 8 minutes slow. .
