There are so many reasons to love walking for exercise — it’s easy on the joints, can be done anywhere, supports weight loss, and improves mood. Still, if you’re looking to shed pounds and blast belly fat, it’s important to make sure you’re getting the most out of each walk. That’s why having a plan is key. These 10 effective walking programs (plus a bonus editor’s pick) can help you reach your goals. They’re a great way to start your new year, but you can also return to them anytime you need some extra motivation.
1. 4-WEEK BEGINNER WALKING PLAN FOR WEIGHT LOSS
If you’ve never tried a walking program before, are returning from an injury or have been sedentary lately, this beginner plan is the perfect place to start. It incorporates three rest days a week to help you get comfortable with more movement.
2. 4-WEEK WALKING RESET PLAN
If you want to start fresh, keep things simple with this program. It slowly builds in duration so you can increase your step count without getting injured or fatigued too quickly.
3. 10-, 20- AND 30-MINUTE WALKING WORKOUTS
Even when you’re short on time, something is always better than nothing. Fit in these quick workouts whenever you can, and you’ll see your step count add up fast.
4. 2-WEEK WALKING GUIDE TO TONE YOUR BODY
To improve muscle tone, combining walking with strength training is ideal. This plan does just that.
5. YOUR GUIDE TO GO FROM THE COUCH TO WALKING A 5K
Whether you’re new to walking or want to set a time goal for a faster 5K, this plan is adaptable for all levels of fitness.
6. YOUR GUIDE TO DOUBLING YOUR 5K WALK TO A 10K
If you’re already walking around 7 miles a week, try this program, which combines longer endurance walks at a brisk pace with cross-training.
7. 2-WEEK POWER WALKING PROGRAM TO BUILD FITNESS
Two weeks might not seem like a lot of time to make gains, but this combination of power walks at a brisk pace, high-intensity intervals and strength training gets the job done.
8. 6-WEEK BELLY FAT BLASTING WALKING PLAN
This program mixes up the intensity and duration of your walks to improve your fitness while targeting more dangerous belly fat. You’ll gradually build up to walking 150–210 minutes per week, which can effectively reduce belly fat.
9. 5-WEEK CALORIE-BLASTING HIIT WALKING PROGRAM
High-intensity interval training (HIIT) increases your cardiovascular endurance and burns more calories in a shorter amount of time. Follow this guide to work your way up to a 5K, interval-style.
10. WALKERS FULL-BODY TREADMILL GUIDE
With the rise of at-home workouts, the treadmill is hip again. It’s also a great option when you’d rather stay indoors. This program alternates between treadmill and floor exercises to tone your entire body.
YOUR ANYWHERE, ANYTIME 7-DAY WALKING PROGRAM
This plan can be easily customized to fit your schedule, so there’s no excuse to skip a workout. Only have 10 minutes to spare? Try the speed-walk option.
Make progress every day while you work on mini fitness goals, like walking more steps. Go to “Plans” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.