21-Day Run/Walk Program for Fat Loss

Burn Baby BURN! That’s what this workout has in store for you, my friend. But fear not -you don’t have to run miles and miles to see results. In the SkinnyMs. world, a little bit goes a long way, and we do our best to make sure that’s true for you too. In this simple beginner running program, you can walk/run your way to surprising fat and weight loss results. Sometimes the route to success is not the hardest, but the smartest.

Follow our simple beginner running program guide below and you’ll be on your way to joining the walk/run fat loss sensation. Why is it sensational? Because it’s doable! That’s right ladies, it’s made for human beings, just like you and us. It’s not made for super athletes and people who run miles every day like it’s a cakewalk. The SkinnyMs. run/walk program method lets you eat the cake (ok, within moderation!) and then walk it off (with just a smidge of a jog in there to brag to your friends about). 😉 SkinnyMs. is our name and fat loss is our game! Come on in, the waistline’s great.

Cardio Walk: Walk at a fast pace while keeping your arms at chest level and swinging them front to back–just as when jogging. This is referred to as cardio walk because of its cardiovascular and fat burning benefits.

Jog: Run at a comfortable pace, whatever that means for you. Your pace will automatically increase as you progress through the program.

Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 5: Rest.

Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.

Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.

Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.

21-Day Run:Walk Program for Fat Loss

Day 10: Rest.

Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.

Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.

Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.

Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.

Day 15: Rest

Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat for 3 miles.

Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.

Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 20: Rest.

Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

Music motivation and the right fuel will help you make every day of the program even better than the previous one. Use these articles to help you push through:

How to Run Faster
30 Songs to Get You Running
19 Meals for Your Best Run

Speak your mind in our comments section! We’d love to hear your thoughts on this post, and on our other content.

40 Comments on "21-Day Run/Walk Program for Fat Loss"

  1. Jess D  January 5, 2016

    Thanks for the set, 21 day full of pleasure!

    Reply
  2. Debbie  January 5, 2016

    Do you know if there is an app that will track how far you have walked and let you know when you’ve walked 1/4 mile and then let you know when you have jogged 1/4 mile etc.?

    Reply
    • Gale Compton  January 6, 2016

      Yes, I found several apps. Just search for “Running Interval Timmer” and several free apps should show up. 🙂

      Reply
  3. Kristin  January 6, 2016

    What would you suggest for settings on treadmill for this?

    Reply
    • Melissa Florero  January 6, 2016

      Kristin, Speed setting will differ based on both the person and the treadmill. Adjust both the walking and the jogging settings based on your personal pace. You will find your pace. 🙂

      Reply
  4. Ryan  February 16, 2016

    I’m not a huge runner myself, I usually try to run at least 1-2 times per week. However, this 21 day plan seems a lot easier to do as its in smaller portions.

    Reply
    • SkinnyMs.  February 17, 2016

      We’re glad you like it, Ryan. We believe that the shorter run/walk times make this program more accessible to those who do not already consider themselves “runners”.

      Reply
  5. Susan  March 6, 2016

    These suggestions all sound great and doable, but I am 65 years old, haven’t exercised in years and wonder if they could apply to me. I’m going to try them but it’s hard to find anything for older adults who want to start taking better care of themselves. I have acid reflux, so I’ve found I’m limited on exercise styles that doesn’t aggravate that condition.

    Reply
  6. Ioanna  March 28, 2016

    Helloo,this is a great program!Do you have any suggestions what program we should follow after finishing this?thank you

    Reply
  7. jen  March 29, 2016

    What if I walk only a half an hour a day? Would I see any results?

    Reply
    • SkinnyMs.  March 30, 2016

      Jen, any walking is better than no walking at all, and your body will see results on the inside, as you will be getting fitter and your heart will be getting stronger. While you may see physical changes on the outside by walking 30 minutes per day, they will be influenced by your diet, as well. If you are eating a diet of clean foods with appropriate portion sizes, then you will be much more likely to see physical changes, too.

      Reply
      • Sue  March 14, 2017

        This is so true, I hate running, I walk most days for an hour, log my food intake on my Fitbit, stick to the allowance, and I’ve lost 7lbs since January, slow, but steady. I’ve not changed my eating habits drastically, I eat healthily & watch my portions. I only needed to lose 14lbs & I’m quite small framed. Love my daily walks!!

        Reply
  8. Tanya  October 13, 2016

    Some of days say jog and then some say run. Can you explain the difference?

    Reply
    • Kym Votruba  October 14, 2016

      Your jog should be at a pace that is not much faster than walking, but in running form. On the run days, your pace will be a little faster.

      Reply
  9. Holnee  October 15, 2016

    When you say “repeat for 12 minutes”, is that total or after the initial first set?

    Reply
    • Gale Compton  October 16, 2016

      Holnee, Yes, repeat 12 times after the first set. 🙂

      Reply
  10. Denise  October 25, 2016

    Is there an interval timer that measures distance instead of time?
    I’m used to doing intervals by time.

    Reply
    • Gale Compton  October 25, 2016

      Denise, I did some research and found a free app on iPhone (app store), “Running Distace Tracker – Map G”. It has good reviews.

      Reply
  11. Linda Williams  December 3, 2016

    I am 67 years old. Unfortunately I have put on a few pounds since retirement. I am 5′ tall and weigh 155. I have gained 20 lbs mostly in my mid-section. I have always been very athletic and my job was very strenuous, so I am still quite muscular. It’s really hard to lose. Do you think this Would help. Or should I try something else. I really don’t know if I could hold up with the running.

    Reply
    • Gale Compton  December 4, 2016

      Linda, You know your body best. If running is too challenging, try walking briskly while moving your arms back and forth, at chest level. This too is very effective! 🙂

      Reply
  12. Lynneg  December 27, 2016

    I love this but how do you do this on a treadmill? It would mean constantly changing the settings.

    Reply
    • Gale Compton  December 27, 2016

      Lynneg, Good question! When it’s raining or snowing outside, the treadmill is a good option.
      True, the settings need to be changed so you go from walking to running and back to walking.
      This is what I do: I go outside for runs when the roads are dry and always dress to fit the
      weather. If the weather doesn’t permit, I walk on the treadmill and come to a very low (or stop completely)
      setting before increasing the speed for the jog portion. Hope this helps! 🙂

      Reply
  13. Lisa  December 28, 2016

    Is there a printable version of this that I can print and stick to my treadmill?

    Reply
  14. Madhura nansi  March 2, 2017

    Hi skinny Ms.I am madhura here .28 yr old..Get tired very quickly even after walking at fast pace.my health is OK. Have been to a doc as well.pls tell me how do I motivate myself fr this plan

    Reply
    • Kym Votruba  March 2, 2017

      Hi, Madhura. Remember that baby steps forward are still steps forward. We recommend starting at a pace that allows you to complete your workout, but you should be breathing hard toward the end. Gradually increase your pace over time. Do not be discouraged if you do not see results right away; the changes will happen on the inside first.

      Reply
  15. karen  March 2, 2017

    hi skinny Ms..i’m so exited to try out your program..i’ve tried running before and stopped and now i’m having a hard time going back..maybe i dont have determination or whatever..but i have to push myself..i want to stay healthy and i need to be healthy..i’m not doing this just to look good but im doing this to stay healthy and look good..thanks for this program..can’t wait to start running again..more power to you guys!

    Reply
    • Gale Compton  March 3, 2017

      Karen, Good for you! Please keep us posted on your progress. 🙂

      Reply
  16. Dee  March 4, 2017

    I’m going to try this…thank you for being thoughtful to share.

    Reply
    • Nichole Furlong  March 5, 2017

      You are very welcome!

      Reply
  17. Maxine  March 10, 2017

    How soon after surgery can this be done?

    Reply
    • Gale Compton  March 10, 2017

      Maxine, Please check with your doctor for that information.

      Reply
  18. Kelsey  March 10, 2017

    What does it mean when it says repeat for 20 minutes?

    Reply
    • Gale Compton  March 10, 2017

      Kelsey,

      For example: It means to run 1/2 mile, then walk for 1/4 mile. If you complete 1/2 mile run and 1/4 mile walk and still have 10 minutes remaining, repeat the sequence.

      Reply
  19. Saba  April 19, 2017

    It seems very good thanks for the info, but last 1.5 year I am not able to run because of my knee, but I can walk, can you suggest something only related to walk, many thanks !

    Reply
  20. Cinzia  April 23, 2017

    Just a small suggestion:
    Why don’t you add equivalents in the metric system? Your audience encompasses many countries and while measures can always be converted, international websites do that now, what with increased people mobility and multicultural societies.

    Reply
    • Gale Compton  April 23, 2017

      Thank you for the suggestion, we’ll check into it. 🙂

      Reply

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