21 days is all it takes to walk and run your way to a slimmer figure!
Are you under the impression that you have to run miles and miles to get results? If so, prepare to have your mind blown! If you take a methodical approach, a little bit can go a long way, and we do our best to make that happen. In this simple beginner walk to run program, you will run/walk your way to surprising fat loss results. As you will see, sometimes the best route to success is not the hardest, but the smartest.
21-Day Run/Walk Program for Fat Loss
By following the simple beginners running program below, you’ll be on your way to joining the walk/run fat loss sensation. Why is it sensational? Because it’s doable! It’s not made for super athletes or people who run miles every day like it’s a cakewalk. It’s made for people like you and me! If you take it day-by-day, you’ll reach the finish line before you know it. Not only will you notice a difference in your appearance, but we bet you’ll feel a lot healthier too!
Key Terms to Know:
Cardio Walk: Walk at a fast pace, keeping your arms at chest level and swinging them front to back–just as when jogging. The average pace for a cardio walk is 3 to 4.5 miles per hour.
Jog: Jogging should be a comfortable run, typically at a pace of 4 to 6 miles per hour.
Run: Anything over 6 miles per hour is usually considered running.
Week 1
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.
Week 2
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.
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.
Week 3
Day 15: Rest
Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat to total 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. Follow our Pinterest page for all of the best weight loss tips for success, and other routines similar to this one!
We’d love to hear about your experience with this 21-Day Run/Walk Program for Fat Loss. Share your thoughts with us in the comment section!
The allotted time has me a bit confused. For instance, I only completed the 1/4 mile walk, 1/4 mile run twice in 12 minutes. Is that enough? Also, I doubt I would complete day 8 in 15 minutes once.
Nancy, Don’t worry so much about your time, it will improve as you go through the program. We also have other running programs that you may
want to begin after completing this one. 🙂
Did anyone ever answer Susan’s question….about being older and maybe modifying the run walk for some one who had been out of the loop on exercise for many years.
Dewanda, Yes and also emailed her back in March.
So a 1/2mile job is about 5mins? Is there a program that converts this into time?
Linda, There isn’t because everyone walks at a different pace. If you’re a beginner, it could take 30 minutes to walk one mile. If you do a brisk walk, without distractions, your time will dramatically be decreased, between 5-10 minutes is a good rule of thumb for half mile.
Hi. Will I be able to lose 25kgs weight through this in 2months? If I follow this rigorously? And is there any app to trach my miles? Please suggest if you know
I am having lower back pain. Can I adopt this technique to loose weight and do not much damage to my back
Please check with your doctor. 🙂
Is there a printer friendly version, so I can pin it to the fridge, or take it with me to work for reference? Thanks.
Andreah, Please feel free to copy and paste in a word doc. 🙂
Please, can you show me 1\4 mile cardio walk how long in sec.? Thank you
Hi Ehan,
It depends on how fast you walk, but most people “cardio walk” at around 3-4 mph. This means it should take you roughly 4-5 minutes to walk 1/4 of a mile. Hope that helps! 🙂
Is there a mile tracker app that’s free to use so I can see how far I’ve gone?
Bridget, Yes, there are lots of free apps. Go to your App Store and search for running.
When you say ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile. what does this means
Armelle, Here’s the breakdown:
Walk fast while swinging your arms for 1/4 mile
Jog for 1/2 mile
Walk fast while swinging your arms for 1/4 mile
Jog for 1/2 mile
Walk fast while swinging your arms for 1/4 mile
Jog for 1/2 mile
Continue doing this routine for a total of 1.5 miles.