How a Week of Walking Can Help You Lose Weight, According to Trainers

The Power of Walking for Weight Loss

Losing weight is often seen as a difficult and time-consuming process, but it doesn’t have to involve hours of intense workouts. Many fitness experts agree that incorporating walking into your daily routine can be an effective and sustainable way to support weight loss.

“Walking can absolutely support weight loss. It increases your daily movement, helps you burn more calories, and is sustainable for most people. The real win with walking is that it’s approachable and repeatable. Most people try to overhaul everything at once and burn out. Walking is something you can do every day, even on low motivation days, and that consistency adds up,” says Matt Fleekop, SCCC, a certified strength and conditioning coach and performance coach.

Ian Groves, CPT, a certified personal trainer and managing director of Training Station, also supports the idea that walking can lead to weight loss. “While it's not as intense as running or strength training, walking still burns calories and, over time, those small daily efforts add up. If you're walking regularly—say every day or every other day—you'll increase your overall calorie expenditure, which can help with weight loss,” he explains. However, Groves emphasizes that walking alone isn't enough to make a noticeable change. He stresses that it needs to be combined with maintaining a calorie deficit.

If you want to walk your way to a healthier weight, here’s a weekly walking plan created by three personal trainers.

A Weekly Walking Plan for Weight Loss

Tom Connolly, CPT, a certified personal trainer at Oak Park Tennis and Fitness Centre in Illinois, says that a brisk 30-minute walk burns roughly 150 calories. “Regular walking also boosts your metabolism, meaning your body burns more calories even when you are at rest. Walking also enhances your mood, reduces the risk of many chronic diseases, and improves your cardiovascular health,” he explains, highlighting other reasons beyond weight loss that make regular walking a beneficial habit to have.

To ensure your walks actually happen, Connolly recommends scheduling them, ideally at the same time each day. “I like to walk first thing in the morning when it is quieter, cooler, and life hasn’t gotten in the way of my walking plan,” he says, though he adds that walking after dinner is a great time to do it too.

Below is a sample plan of how long to walk each day, with variants to keep your walking workouts interesting and effective.

Sunday: Long Walk for Recovery

Most people have more time on the weekends, so Groves and Fleekop both recommend going for a long walk every Sunday, from 45 minutes to one hour. If it’s hot out, plan the time of your walk accordingly and make sure to hydrate properly. If you haven’t worked out in a while, Connolly says to start with a 10 to 20-minute walk. Aim to gradually increase the length and intensity of your walks each day.

Worried you’ll get bored? Fire up a playlist or podcast to listen to or invite a friend to join you. “Find motivators that resonate with you,” Connolly says. “They may include a pedometer, fitness tracker, friend or walking club. I like to take photographs along my walks, when the light is turning dawn into day. Take different routes. Maybe one day, set a brisk pace. Slow your steps down the next day. Find a route where there may be a hill. I personally may add 100 yards of backward walking or 50 yards of sidesteps. That always intrigues my neighbors.”

Monday: Brisk Walk with a Challenge

Since weekdays are often busier than weekends, Groves and Fleekop say to aim for a 20 to 30-minute walk Monday through Friday, keeping a brisk pace the entire time. For your Monday walking workout challenge, Fleekop says to wear a weighted vest on your walk. Groves also says that a weighted vest is a great way to make shorter weekday walks more challenging.

Tuesday: Add Strength Moves

Since Tuesday is another weekday, gear up for another 30-minute walk. Ready for your Tuesday walking workout challenge? Fleekop says to stop every 10 minutes to do 10 push-ups and 10 squats—wherever you are, drop and do ‘em!

Wednesday: Repeat the Routine

Fleekop explains that Wednesday walks can mirror Monday walks: 30 minutes at a brisk pace, wearing a weighted vest. You’ll notice that walking with a weighted vest requires more effort than walking without it. That means a greater quality burn!

Thursday: Continue the Challenge

Similar to how Monday and Wednesday walks have the same structure, so do Tuesday and Thursday walks. Don’t forget to stop and do 10 push-ups and 10 squats every 10 minutes!

Friday: Increase the Difficulty

On Friday walks, there’s no weighted vest, push-ups or squats. But that doesn’t mean an easier walk. Fleekop says to seek out a more challenging route to end your weekday walks with. Maybe it incorporates more hills. Maybe there are stairs you have to go up and down. Live somewhere flat? The trainers say to make your walk more challenging by picking up the pace.

Saturday: Long Walk to Wrap Up the Week

All of the trainers recommend ending the week with a longer walk, between 45 minutes and 1 hour. If that’s out of reach for you right now, just do what is manageable to you and make a goal of increasing the length and intensity over time.

While this walking plan is a great guide to follow, Connolly and Groves both emphasize the importance of listening to your body. “Some days, you might feel like going for a shorter, more intense walk—and that’s where a weighted vest can be useful. Other days, a longer, lighter walk without added resistance might feel better. While some people prefer a set routine for using tools like these, I’ve found that our bodies don’t always stick to a schedule. It’s important to listen to how you feel and use these tools when they enhance your walk, not because you feel obligated to,” Groves says.

All three trainers agree that what matters most is consistency. Walking daily paired with maintaining a calorie deficit will lead to weight loss. Remember, slow and steady wins the race!