Losing weight may seem difficult for overweight and obese people but that feeling may only be when you think too much about it. In contrary, if you start exercising as well as if you eat healthy foods, it may not seem so difficult, as soon as you get used to it. There are also people who aren’t overweight or obese but still want to keep their body in a good form and do some toning. Being busy with many different things is one of the reasons why many people struggle to do physical exercises regularly.
But going to the gym is not the only option. You can also do exercises in your home or you can focus mainly on aerobic exercises. Furthermore, you can also lose some weight and tone your body by walking. Yes, you read that well! This walking program needs only 20 minutes from your day and it will last for 21 days. Keep in mind that this 21-days walking plan is created mainly for beginners. Nevertheless, it is also designed for moderate, during which you can easily have a conversation while walking, and also for fast walking during which you can have a conversation with difficulty.
Day 1 – Walk five minutes in the morning and five other minutes at a suitable time for you.
Day 2 – Walk seven minutes in the morning and seven in the evening.
Day 3 – Walk nine minutes in the morning and nine in the evening.
Day 4 – Walk ten minutes in the morning and ten in the evening.
Day 5 – Walk twelve minutes in the morning and twelve others in the evening.
Day 6 – Allot fifteen minutes of walking in the morning and fifteen in the evening.
Day 7 – Allot eighteen minutes of walking in the morning and also in the evening.
During the second week, you will increase the difficulty of your walking paces.
Day 8 – Make an easy walk for two minutes. Then walk fast for ten minutes and lastly two minutes of slow walking.
Day 9 – Do a moderating walk for twenty minutes.
Day 10 – Walk slowly for five minutes and then walk fast for twelve minutes. Close your session with five minutes of slow walking.
Day 11 – Do a moderating walk for twenty minutes.
Day 12 – Do a slow walk for five minutes and then do a fast walking for fifteen minutes. Finish your session with a slow five-minutes walking.
Day 13 – Walk moderately for twenty minutes.
Day 14 – Do a slow walk for five minutes and then do a fast walking for eighteen minutes. Finish your session with a slow five-minutes walking.
The intensity of the walking session becomes more increased during the third week.
Day 15 – You must walk up and down the stair for ten minutes and finish the session with slow paces.
Day 16 – Do a moderated walk for twenty minutes.
Day 17 – Again walk up and down the stairs for twelve minutes and after that do fast walking for two minutes.
Day 18 – Do a moderate walking session lasting 25 minutes and after that do twelve squats.
Day 19 – Walk up and down the stairs for twenty minutes and in the end do three minutes of slow walking.
Day 20 – Do a moderated walk for 25 minutes.
Day 21 – Walk fast for twenty minutes and walk slow for three minutes after that.
This is the 21-days walking plan for losing some excess weight and toning some muscles. Please make sure to fanatically follow the steps.