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!
I’m going to try this…thank you for being thoughtful to share.
You are very welcome!
How soon after surgery can this be done?
Maxine, Please check with your doctor for that information.
What does it mean when it says repeat for 20 minutes?
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.
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 !
Saba, Sure. Here are two excellent walking programs:
https://skinnyms.com/8-ways-to-walk-your-way-to-a-fit-body/
See the Dumbbell Walk https://skinnyms.com/walk-your-way-to-fit/
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.
Thank you for the suggestion, we’ll check into it. 🙂
I`ve 20 kg extra, so can I start running and jogging with that so much weight?
Natalia, It’s hard to say without being there. Ultimately, you’re the only one to know if you’re ready. Check this plan out and see which is best for you:
https://skinnyms.com/get-fit-17-day-walkrun-plan/
Hey SkinnyMs!! I am 52 yes old and on the other side of menopause struggling to get rid of my mid section. Excited to implement your plan. Thanks for caring!!❤️
Hey Nancy, I think you’ll love the program. Here are a few more recommendations:
https://skinnyms.com/get-fit-17-day-walkrun-plan/
https://skinnyms.com/slim-down-with-the-walkrun-plan/ (our most popular walk/run plan)
Keep us posted..would love hearing about your progress. 🙂
I cannot begin to thank you for this. I have turned 21 days into 30 so far and I look hott hott hott lol. Thanks again
Walking and running is a great combo! As part of the program I’ve been doing since January, I speed walk for 1 full hour before I have my morning fruit protein smoothie 5x’s a week. Then 3x’s a week I run for 30 minutes and 3 Times a week I complete a 40 min circuit training aimed at leaning/sculpting the body. Together with improved diet habits I’ve seen huge difference in my body even though I’ve always have been a workout enthusiast. I’ve especially become a huge fan of walking…it really slims up your thigh!
Sandra, Great tips! Thank you. 🙂
This looks great! I wish I had seen it sooner. I have recently (6 weeks) incorporated a 3 mile walk 4x a week into my lifestyle. I wonder if I should modify this or just start with the 21 day program?
Angela, Try mixing it up with what you’re currently doing. Or, check this out https://skinnyms.com/slim-down-with-the-walkrun-plan/.
Hi.. Since long i want to lose weight i have really no time to go to gym or to run.. Is there any other way i can start lose weight? I would love to run but problem is the time. What do you suggest me please?
Time is an issue for almost everyone, including the SkinnyMs. Team. Here’s what we do: prioritize daily tasks in order of importance. Good health should always be at the top of the list. Write down all the things that are a must, i.e. work 8 hours, sleep 8 hours, etc.. but always include time for exercise, it’s an absolute must for good and lasting health. 🙂
Cardio run is impossible with jogging stroller… any suggestions?
Ashley, Feel free to jog when pushing a stroller. 🙂
Hi
I recently have had knee surgery for the 4th time and it is hard for me to run. If i alternate at a fast pace walk and slower pace walk will I get the same results? Also do you have a healthy meal plan that is best to follow or foods you should eat?
Jessica, check with your doctor about the safest way to exercise. If you’re able, this Low-Impact Workout might be a good fit for you. If you’re looking for healthy foods, check out our Ultimate Weight Watchers Grocery List, or try our 30-Day Clean-Eating Overhaul.
I am excited to try this approach to losing weight. I have fibro and frequent migraines so my weight goes up and down with my flares. I’m excited to have my sister to try this with she has MS. Thank you for posting.
Good luck, Becky! Let us know how it goes!
How much weight can one anticipate to lose from 21 days?
It’s different for every person, Erica. There are lots of variables, such as age, fitness level, diet, etc.