The Best Walk-Run Training Plan for Weight Loss

This simple routine is the best way to get your body used to moving!

Perform our The Best Walk-Run Training Plan for Weight Loss on a treadmill or outdoors!

There are a lot of different workouts that you can do to lose weight. All forms of exercise have their own special benefits, but it’s best to keep it simple when you’re first starting out! We had beginners in mind when we created this walk-run training plan for weight loss, but it can certainly be modified to challenge more advanced fitness levels, too.

It’s important to note that this routine will require you to run at least a little bit, though how much you run will be completely up to you. It can be 20 feet, 20 seconds, 20 yards, or 20 minutes. But we’ll get more into that in a moment. 

Get Your Body in Motion

This cardio routine is a great place to get started on your health and fitness journey.

Newton’s law of inertia states that objects at rest stay at rest, but objects in motion tend to stay in motion. This applies to physical training in a number of ways. A walk-run training plan is an excellent way to get your body used to being in motion.

Getting started is the toughest part of a fitness journey. For this training plan to work, you must follow through and stay consistent—even on the days where you don’t feel like it. Skipping one day will make it easier to skip the next day, and the next day, and so on. I’ve seen it happen countless times.

Don’t slow down. Once you begin, stay in motion!

The first few weeks of building this new habit will be the most challenging. But, if you can make it through, you’ll see real changes in your body and your mindset. 

The Best Walk-Run Training Plan for Weight Loss

Get your walking and running intervals in to keep your body in motion.

This cardio routine will take you 30 minutes to complete each day, five days per week. You can decide how you’d like to arrange your workout days and rest days. Keep in mind that if you take the first two days of the week off, you must workout five days in a row. Instead, we highly recommend spacing out your two rest days! 

Regular cardiovascular exercise is a vital component to living a healthy lifestyle. That said, you can perform this routine for as long as you’d like, as long as it continues to challenge you

You will need a timer for this training plan (your phone timer will work perfectly). This routine can also be completed outdoors or on a treadmill. Keep in mind that treadmill running tends to be easier on your joints than running on pavement. 

Lastly, remember that the more you challenge yourself, the greater your results will be! 

Start with this Interval Combo

30 minutes of cardiovascular exercise 5 times weekly can help get you to your weight loss goals.

We chose to use timed intervals, as they are easier to apply to a wider audience. Timed intervals are where you walk for 90 seconds and run for 30 seconds, for example, or walk for four minutes and try to run for one full minute. Start with the first interval combination below, and go from there.

Walk Interval: 2 minutes and 30 seconds

Run Interval: 30 seconds

Repeat 10 times for 30 minutes total

This is a good place to start, but should be adjusted if it’s too challenging or not challenging enough. As you advance, shorten the walk time and increase the run time!

If you’re exercising outdoors, you can also use distance intervals if you’d like. For example, you could walk 100 yards and run for 10 yards, or walk to the mailbox and then run to the corner. These will be more specific to your area and ability, but feel free to use this method instead of timed intervals.

You will achieve 150 minutes of cardiovascular exercise each week with this training plan. This meets the Mayo Clinic’s recommendation for weekly moderate aerobic activity, and it’s an excellent way to get your body in motion!

If you enjoyed this routine, you might also like to try:

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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1 Comment

  1. Hi, I already lost 90 lbs but for my height I’m still considered overweight. Right now my weight is 135 but my goal is 115. I know I could get the weight off because I’ve been at this weight for over 30 years. Thank you for all the great information on Pinterest. Now that I have Ms. Skinny I’ll be motivated to start exercising again and eating better !

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