30-Day Walk off The Pounds Challenge

Weight loss doesn't get much easier!

Walk your way to a healthier you!

Walking doesn’t get enough credit for its health benefits. In fact, walking may be the world’s first workout, making it a staple for starting an exercise routine. Making the decision to trim down with our 30-Day Walking off The Pounds Challenge can become the perfect gateway into running, HIIT, Tabata, and a host of other exercise routines that will let you build the body you want.

If you’ve decided to take on our 30-Day Walking off The Pounds Challenge, you’re in for a nice mix of slow and cardio walking, which will give your muscles ample rest, while still ensuring you push on. The vigorous cardio walking will get your heart pumping, body sweating, and legs burning — the end result is more calories burned and a slimmer and toner new you! With a mix of slow walking, you’ll be able to slow down and catch your breath, all while keeping your heart pumping.

Lace up, get your favorite workout playlist ready, and start walking off the pounds for the change you deserve.

walking to the beat of the music

Essentials for the 30-Day Walk Off the Pounds Challenge

Slow Walk (SW): A slow walk is completely different from a regular walk. Instead, think of this as a leisurely stroll with a focused goal. While walking, tighten your abs, lengthen your spine, expand your chest, and keep your chin untucked so your airway isn’t restricted. Be sure you aren’t exerting too much energy; slow walking is supposed to keep your muscles engaged while keeping your heart rate up. Your forearms should be slightly parallel to the ground as you stride.

Cardio Walk (CW): During your cardio walks, you will walk at a fast pace, while keeping your arms at chest level and swinging them from front to back–just as when running. We call this a cardio walk because of its cardiovascular and fat-burning benefits.

Cross Training: Once a week, you’ll take a break from walking to burn some body fat with an explosive workout. The best fat-burning walk plans offer a mix of strength training and core work. Strength training allows you to build muscle, and more muscle means more fat-burning. Plus, the core workouts allow you to build a stronger lower back and abs in order to reduce strain and help you walk long and tall.

Tracking your walking distance mentally is extremely challenging, but we have a simple solution. The Fitbit Charge 2 Heart Rate + Fitness Wristband provides distance and time to help you get the most of the 30-Day Walk off The Pounds Challenge. Additionally, it gives you a calories-burned count, monitors your sleep patterns, and helps you maximize each workout.

30-Day Walking Off the Pounds Challenge

Please note: All measurements are in miles

Day 1: SW ½ mile , CW ¼ mile, SW ¼ mile
Day 2: 
SW ¼ mile, CW ½ mile, SW ¼ mile
Day 3: 
Day 4: 
CW ¼ mile, SW ¼ mile, CW ½ mile
Day 5: Cross Training
Day 6: 
Day 7: 
CW ¾ mile, SW ¼ mile

Fuel is essential to racking up the miles you want while training. Our 19 Meals for Your Best Run offers a variety of delicious foods and snacks to keep you energized.


Day 8: CW 1 mile
Day 9: 
CW 1 mile
Day 10: 
Day 11: 
CW 1 mile, SW ¼ mile, CW ¼ mile
Day 12: Cross Training
Day 13: 
CW 1 ½ miles, SW ½ mile
Day 14: Rest
Day 15: 
CW 1 ½ miles

As you progress during the Walking off The Pounds Challenge, it’s important to prepare and protect your body. Use our 7 Tips for Injury Proof Running while enjoying this challenge to keep yourself focused, motivated, and energetic.

avoid injury

Day 16: CW 1 ¾ miles
Day 17: 
Day 18: Cross Training
Day 19: 
Day 20: 
CW 2 miles
Day 21: CW 1 ¾ miles

You’ve walked the miles, and now you may be burned out and feeling groggy. Refuel and re-energize with some of our Quick and Easy Post Workout Foods.

post workout snacks

Day 22: Cross-Training
Day 23: 
CW 1 ¾ miles, SW ¼ mile
Day 24: 
CW 2 ½ miles
Day 25: Rest
Day 26: 
Day 27: 
CW 2 ½ miles
Day 28: 
CW 2 miles

Get your metabolism going from the start of the day with our Daily Morning Core Workout. Just another way to help you burn off the pounds.

core training for runners

Day 29: CW 2 miles
Day 30: 
CW 3 miles

Download Your 30-Day Walking Off The Pounds Challenge.

30-day walk off the pounds challenge

Now that you’ve mastered the walk, it’s time to master the run with our Beginner’s Running Program. Take the steps and tips you learned, and train your body to run a 5k, a 10k, or a half-marathon.

Love this Walk Challenge? Let us know what you think in the comments.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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  1. I am 65 years old and have had both knees replaced several years back. I also live with fibromyalgia. I want to become fit again but this pain some days can really get me down to the point where I can’t even go out of the house. I am not looking to run a marathon but I am looking to be able to do the normal everyday things I used to do. I’m not sure if I should start this off with SW and CW. I am thinking I might be able to do the SW but only throw in the CW if I can and when I can. I was also thinking maybe to just do the SW for a full 30 days first and then move on to the next phase, which would be your full routine. What are your thoughts?

    Thank you!

    1. Shirley, First, it’s important to check with your doctor or physical therapist before beginning any exercise program. Regardless of which program you choose, it’s very important to start slow and determine what you can safely do before continuing. Definitely, check with your doctor first. 🙂

  2. Hi I have been on a low cal, low sugar diet and walking 2-3 miles 3/4 times a week. I lost 18 lbs in around 8 weeks but the last 4-6 weeks I have lost and gained the same 3 lbs. Today I ate totally wrong, will get back on track tomorrow but getting very frustrated! Any ideas?? Thank you!

    1. Michelle, 18 pounds is a lot to lose in 8 weeks. One way to lose weight and do it in a healthy way is to go on a plant-based eating plan. If you stick to it and don’t eat any vegan junk food, the pounds should melt away. Here’s a great motivating story.

    1. Elvia, The challenge explains both. Look under this heading for the information: Essentials for the 30-Day Walk Off the Pounds Challenge

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