Walking—it's the most natural form of exercise, yet often underrated when it comes to serious fitness goals. But here's the secret: When done right, walking can be a mighty workout that burns fat, builds lean muscle, and boosts your overall fitness. It's a phenomenal addition to strength training for sculpting a slim, toned body. That's why I'm here to share my best 60-day interval walking plan to get lean.
I've been a fitness trainer for over a decade, and I've seen firsthand how a well-structured walking routine can work wonders. It's accessible, low-impact, and incredibly effective when combined with interval training. Interval walking, which alternates between different intensities, is a game-changer. It keeps your workouts interesting, maximizes calorie burn, and revs up your metabolism long after you've finished. Plus, it's suitable for all fitness levels, making it perfect for beginners and seasoned walkers alike.
So, if you're ready to embark on a journey to be a leaner and fitter, I have just the 60-day interval walking plan for you. Over the next 60 days, we'll mix up your walking routine with various intervals, steady-state walks, and long intervals to keep your body guessing and your progress on track. Whether you aim to lose weight, tone up, or become more active, this plan, designed with your success in mind, will help you achieve your goals.
Now, let's dive into the details of your 60-day interval walking plan! (Side note: Don't sleep on nutrition, hydration, and recovery.)
Days 1-10: Building the Foundation
Routine Overview:
- Day 1: Steady-State Walk (30 minutes)
- Day 2: Rest or Light Activity
- Day 3: Short Intervals (5 minutes warm-up, 1 minute fast, 2 minutes slow, repeat 5 times, 5 minutes cool-down)
- Day 4: Rest or Light Activity
- Day 5: Steady-State Walk (35 minutes)
- Day 6: Rest or Light Activity
- Day 7: Long Intervals (5 minutes warm-up, 2 minutes fast, 3 minutes slow, repeat 4 times, 5 minutes cool-down)
- Day 8: Steady-State Walk (30 minutes)
- Day 9: Rest or Light Activity
- Day 10: Short Intervals (5 minutes warm-up, 1 minute fast, 2 minutes slow, repeat 5 times, 5 minutes cool-down)
Starting with steady-state walks helps build a solid aerobic base, improving your endurance and preparing your body for more intense intervals. Short intervals introduce your body to high-intensity bursts, which increase calorie burn and boost cardiovascular fitness. The long intervals further challenge your stamina and help improve your ability to sustain higher intensities. This balanced approach ensures you gradually build your fitness without overwhelming your body.
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Days 11-17: Increasing the Intensity
Routine Overview:
- Day 11: Steady-State Walk (40 minutes)
- Day 12: Rest or Light Activity
- Day 13: Short Intervals (5 minutes warm-up, 1 minute fast, 1 minute slow, repeat 8 times, 5 minutes cool-down)
- Day 14: Rest or Light Activity
- Day 15: Steady-State Walk (45 minutes)
- Day 16: Rest or Light Activity
- Day 17: Long Intervals (5 minutes warm-up, 3 minutes fast, 3 minutes slow, repeat 4 times, 5 minutes cool-down)
Days 18-20: Repeat Days 11-17
Increasing the duration and intensity of your walks pushes your body to adapt and grow stronger. The shorter rest periods in your intervals keep your heart rate elevated, maximizing calorie burn. Longer steady-state walks continue to build endurance while helping your body recover from the more intense interval days. This combination ensures you're burning fat efficiently and improving your cardiovascular health.
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Days 21-30: Challenging Your Limits
Routine Overview:
- Day 21: Steady-State Walk (50 minutes)
- Day 22: Rest or Light Activity
- Day 23: Short Intervals (5 minutes warm-up, 2 minutes fast, 1 minute slow, repeat 8 times, 5 minutes cool-down)
- Day 24: Rest or Light Activity
- Day 25: Steady-State Walk (55 minutes)
- Day 26: Rest or Light Activity
- Day 27: Long Intervals (5 minutes warm-up, 4 minutes fast, 2 minutes slow, repeat 4 times, 5 minutes cool-down)
- Days 28: Steady-State Walk (50 minutes)
- Day 29: Rest or Light Activity
- Day 30: Short Intervals (5 minutes warm-up, 2 minutes fast, 1 minute slow, repeat 8 times, 5 minutes cool-down)
As you move into the second half of your plan, the increased intensity and duration of your intervals will further enhance your metabolism and fat-burning capabilities. The longer fast intervals challenge your body's ability to sustain higher intensities, which is vital for improving endurance and burning more calories. The steady-state walks continue to play a crucial role in building a solid aerobic foundation, ensuring you can handle the intensity of the interval workouts.
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Days 31-40: Pushing Through Plateaus
Routine Overview:
- Day 31: Steady-State Walk (60 minutes)
- Day 32: Rest or Light Activity
- Day 33: Short Intervals (5 minutes warm-up, 1 minute fast, 30 seconds slow, repeat 10 times, 5 minutes cool-down)
- Day 34: Rest or Light Activity
- Day 35: Steady-State Walk (60 minutes)
- Day 36: Rest or Light Activity
- Day 37: Long Intervals (5 minutes warm-up, 5 minutes fast, 2 minutes slow, repeat 3 times, 5 minutes cool-down)
- Days 38: Steady-State Walk (60 minutes)
- Day 39: Rest or Light Activity
- Day 40: Short Intervals (5 minutes warm-up, 1 minute fast, 30 seconds slow, repeat 10 times, 5 minutes cool-down)
Combining longer steady-state walks and shorter, more intense intervals helps break through weight-loss plateaus. The high-intensity intervals increase the afterburn effect, meaning you'll continue to burn calories even after your workout. The long intervals further improve your stamina and capacity for sustained effort, while the steady-state walks ensure you build a solid aerobic base.
Days 41-50: Fine-tuning Your Fitness
Routine Overview:
- Day 41: Steady-State Walk (65 minutes)
- Day 42: Rest or Light Activity
- Day 43: Short Intervals (5 minutes warm-up, 1 minute fast, 1 minute slow, repeat 12 times, 5 minutes cool-down)
- Day 44: Rest or Light Activity
- Day 45: Steady-State Walk (70 minutes)
- Day 46: Rest or Light Activity
- Day 47: Long Intervals (5 minutes warm-up, 6 minutes fast, 2 minutes slow, repeat 3 times, 5 minutes cool-down)
- Days 48: Steady-State Walk (65 minutes)
- Day 49: Rest or Light Activity
- Day 50: Short Intervals (5 minutes warm-up, 1 minute fast, 1 minute slow, repeat 12 times, 5 minutes cool-down)
With longer intervals and extended steady-state walks, you're pushing your body to adapt to higher levels of endurance and intensity. This phase focuses on fine-tuning your fitness, ensuring you lose weight and build a lean, muscular body. The combination of different interval lengths keeps your workouts varied and your body guessing, preventing adaptation and promoting continuous progress.
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Days 51-60: Finishing Strong
Routine Overview:
- Day 51: Steady-State Walk (75 minutes)
- Day 52: Rest or Light Activity
- Day 53: Short Intervals (5 minutes warm-up, 1 minute fast, 30 seconds slow, repeat 15 times, 5 minutes cool-down)
- Day 54: Rest or Light Activity
- Day 55: Steady-State Walk (80 minutes)
- Day 56: Rest or Light Activity
- Day 57: Long Intervals (5 minutes warm-up, 7 minutes fast, 2 minutes slow, repeat 3 times, 5 minutes cool-down)
- Days 58: Steady-State Walk (75 minutes)
- Day 59: Rest or Light Activity
- Day 60: Short Intervals (5 minutes warm-up, 1 minute fast, 30 seconds slow, repeat 15 times, 5 minutes cool-down)
The final phase of your 60-day plan maximizes your results and ensures you finish strong. The longer steady-state walks solidify your endurance base, while the intense intervals push your body to peak performance. By varying the intensity and duration, you prevent your body from adapting, ensuring continuous calorie burn and fat loss. This final push will help you achieve a lean, sculpted body and set you up for long-term success.
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Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer, and writer, and has been involved in health and fitness for the past 12 years.Read more about Jarrod
