Mix up your routine and burn calories!
Many of us let our nutrition and fitness plans go into hibernation during the colder months. Unfortunately, when warmer weather arrives, working off those extra pounds requires a plan of action. This walk/run weight loss plan is ideal for shedding those unwanted pounds.
If you’ve been eating clean and working out regularly, perhaps it’s time to mix up your routine a bit in order to maximize your results. Our bodies get stronger and more efficient when we exercise, so over time, if you’re repeating the same workout over and over, you may burn fewer calories. This leads to a plateau in your results, and nobody wants that!
A Weight Loss Plan that Works
To beat the plateau, you need to make sure that you’re mixing up your workouts with a combination of strength and cardio exercise. The walk/run plan will increase your calorie burn and add a new mix to your typical cardio routine.
While this program is doable for all fitness levels, beginners should take a look at the Running Program for Absolute Beginners to ease into this fat-blasting sport! You may also be interested in the 5K Running Guide for Absolute Beginners.
This program combines speed walking, intervals, and jogging to maximize your calorie and fat burning levels. Twice per week, you will focus on cross-training (CT), which will give your body a break from walking and running in order to prevent boredom and injury. On your cross-training days, focus on a combination of cardio exercise and strength-training. For cross-training cardio exercise you can perform a variety of exercises which include aerobics, indoor or outdoor bicycling, skating, swimming, or use any cardio equipment such as an elliptical or treadmill.
*Suggested workouts are included on cross training days, just click on the links.
Additional suggestions for the cardio portion of cross training:
Incorporating Strength Workouts
After 15 to 30 minutes of cross training cardio activity, you’ll move on to a strength workout. Strength workouts are important when it comes to strengthening your muscles for faster, safer walking and running as well as amping up your fat burning. Pick from any of the strength training routines from SkinnyMs. that can be done at home or in the gym. While this is a 6 week program, feel free to incorporate these plans into your day to day workouts!
Additional suggestions for the strength portion of Cross Training:
While training you will need to keep healthy snacks on hand. I recommend 50 Snacks that I Used to Lose 30 Pounds. These quick pick-me-ups are perfect after your training sessions. The good new? They are healthy and delicious.
Slim Down with the Walk/Run Plan
1st Day: 1 mile walk
2nd Day: CT (Cross-training)
3rd Day: ½ mile walk, ½ mile jog, ½ mile walk
4th Day: CT (Cross-training)
5th Day: 20 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
6th Day: Rest
7th Day: 2 mile walk
8th Day: 1.5 mile walk
9th Day: CT (Cross-training)
10th Day: ½ mile walk, ½ mile jog, ½ mile walk
11th Day: CT (Cross-training)
12th Day: 25 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
13th Day: Rest
14th Day: 1 mile walk, 1 mile jog (walk as needed)
15th Day: 2 mile walk
16th Day: CT (Cross-training)
17th Day: ¼ mile walk, ¼ mile jog, repeat to total 2.5 miles
18th Day: CT (Cross-training)
19th Day: 30 min. Walk/Run Intervals, walk 1 minute/run 2 minutes, repeat
20th Day: Rest
21st Day: ½ mile walk, 1.5 mile jog
22nd Day: 2 mile walk
23rd Day: CT (Cross-training)
24th Day: ¼ mile walk, ½ mile jog repeat to total 3 miles
25th Day: CT (Cross-training)
26th Day: 40 min. Walk/Run Intervals, walk 1 minute/run 3 minutes, repeat
27th Day: Rest
28th Day: ½ mile walk, 2 mile jog
29th Day: 1 mile walk, 2 mile jog
30th Day: CT (Cross-training)
31st Day: ¼ mile walk, ¾ mile jog, repeat to total 3 miles
32nd Day: CT (Cross-training)
33rd Day: 35 min. Walk/Run Intervals, walk 1 minute/run 4 minutes, repeat
34th Day: Rest
35th Day: 2.5 mile jog
36th Day: 1 mile walk, 1 mile jog, repeat to total 4 miles
37th Day: CT (Cross-training)
38th Day: ¼ mile walk, ¾ mile jog, repeat to total 4 miles
39th Day: CT (Cross-training)
40th Day: 30 min. Walk/Run Intervals, walk 1 minute/run 1 minute, repeat
41st Day: Rest
42nd Day: 3 mile jog
Remember to refuel after your workouts with a clean snack like any of the ones on our list! Skinny Ms. has more workouts like this one, and healthy recipes to energize you while you sweat!
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Have you tried this walk/run weight loss plan out? If so, what did you think? Let us know in the comment section, below!
I am surely not a runner but would love the take up the challenging, I desire to slim down some. My question is on the days it say "CT", what exactly does that mean?
Lea, Thanks for the question! CT is Cross-Training and we have gone through the text and updated it with some CT workout suggestions:).
This is a fabulous website. Thank you 🙂
Once we complete the 6 weeks what would you recommend doing next to keep up the running routine while avoiding plateau?
Kelly, Download this free running schedule and start on Week 6. https://skinnyms.com/running-program-schedule-for-…. If you have any difficulty with the download, follow these instructions–> https://skinnyms.com/e-book-download-instructions/
I am not a jogger. What can i do in place of the jogging
Does this work for guys too?
Are the shake portions one serving?
Shelly, The shake portions? Which post are you referring to?
How many pounds would you use during this plan, and can you eat regularly or do we have to go on a diet while doing this plan? Also, can we do more than just what it says on here like double the exercises and do more, or will it mess it up?
Queen, The plan is most effective if followed as listed. How many pounds someone loses will depend on many variables and we have no way of knowing what those are. It’s an excellent plan and a great way to slowly graduate to a running plan.
Is this available in a calendar format?
No, Jessica, sorry. This is the only format.
Is there an alternative for cross training, as I do not have dumbbells
Definitely! Check out our body weight workouts for alternatives. 🙂
Hi, on a search to get fitter and lighter in 6 weeks (for Vegas holiday!). I came across your website and love it. I’m 49,123.5 lbs and 5’, with a low fitness level. I started the walk/run plan yesterday and clean eating, excited to see how I progress, I’ll keep you posted. Thanks for the inspiration?
Awesome! Be sure to let us know how things are going! You’ve got this! 😉
is there a printable version out there?
Jennifer, You are welcome to copy and past the plan into a word doc and print from there.