Beginner walking program

Get your body moving one step at a time

June 30, 2023

Week 1

3 days per week

Warm up: 5 minutes

Brisk walk: 5 minutes

Cool down: 5 minutes

Total minutes: 15

Week 2

3 days per week

Warm up: 5 minutes

Brisk walk: 7 minutes

Cool down: 5 minutes

Total minutes: 17

Week 3

3 days per week

Warm up: 5 minutes

Brisk walk: 9 minutes

Cool down: 5 minutes

Total minutes: 19

Week 4

3 days per week

Warm up: 5 minutes

Brisk walk: 11 minutes

Cool down: 5 minutes

Total minutes: 21

Week 5

4 days per week

Warm up: 5 minutes

Brisk walk: 13 minutes

Cool down: 5 minutes

Total minutes: 23

Week 6

4 days per week

Warm up: 5 minutes

Brisk walk: 15 minutes

Cool down: 5 minutes

Total minutes: 25

Week 7

4 days per week

Warm up: 5 minutes

Brisk walk: 18 minutes

Cool down: 5 minutes

Total minutes: 28

Week 8

4 days per week

Warm up: 5 minutes

Brisk walk: 20 minutes

Cool down: 5 minutes

Total minutes: 30

Week 9

5 days per week

Warm up: 5 minutes

Brisk walk: 23 minutes

Cool down: 5 minutes

Total minutes: 33

Week 10

5 days per week

Warm up: 5 minutes

Brisk walk: 26 minutes

Cool down: 5 minutes

Total minutes: 36

Week 11

5 days per week

Warm up: 5 minutes

Brisk walk: 28 minutes

Cool down: 5 minutes

Total minutes: 38

Week 12

5 days per week

Warm up: 5 minutes

Brisk walk: 30 minutes

Cool down: 5 minutes

Total minutes: 40

After week 12, you'll be able to progress to an intermediate walking program. Get out there and put some miles under your shoes

Tips for Success:

Buy workout clothes you feel good about wearing.
When you are short on time or tempted to skip a workout, don’t! At least commit to 15 minutes. Once you begin, you will likely keep going.
If you plan to walk outside, research a few parks and trails nearby as the change of scenery will be nice
Reward yourself every week with some new workout tunes, workout clothes, a manicure, a scented soap, water bottle, etc.

Walking to running

Once you’ve introduced walking as your weekly exercise, take it up to a run with this simple 30-days program…

Intermediate walking program

This intermediate level of walking will help to burn calories faster…

Exercise can be fun!

Exercise is an essential component of being successful. Lean muscle mass is very important in the process of calorie burning;…

Beginner walking program

Get your body moving one step at a time

After week 12, you'll be able to progress to an intermediate walking program. Get out there and put some miles under your shoes

Walking to running

Read More

Intermediate walking program

Read More

Exercise can be fun!

Read More