Best 4-Week Walking Plan For Weight Loss

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If you’re looking to lose weight by walking, you’ve come to right place! Today, I’m sharing the four-week walking plan I used to lose weight and keep it off.

After working the 9-5 cubicle life for over 20 years, I woke up one day and realized something: I’d become “fluffy.” No physical activity at my job, the stress of working and raising a family and insufficient exercise made me plump – and I didn’t like that. So, I decided to walk off the weight.

The trouble I ran into was scheduling a time to go to the park to walk, run and jog. I tried other exercises at home – but they just weren’t right for me.

The only way to make my weight loss a reality was to do it on my own terms. I knew walking and running was the way, so I decided to invest in a treadmill for my home… and I couldn’t be happier I did!

I bought my treadmill five years ago and I’m still 15 pounds lighter! I feel better, look slimmer and feel healthier than I ever have.

Keep reading to hear how I did it and how you can do it, too!

Things For My Weight Loss Plan

Dedication to Lose Weight

You can’t complete a successful fitness plan without determination. My plan works for anyone that can fully commit to daily exercise and healthy diet – you just have to want it!

Walk Daily

20-30 Minutes Daily. To lose weight in four weeks and keep the weight off, you have to build new habits. Walking and running on your treadmill will become your new routine. EVERYDAY is a must.


  • At Home Treadmill. When you have a treadmill in your home, you can exercise on your own schedule, and always make sure you get your workouts done.
  • Walking or Running Shoes. Purchase proper footwear specifically for running. I like Nike, Adidas and New Balance running shoes for women.
  • Water Bottle & Towel. You’re going to build up a nice sweat during your workouts! It’s important to drink water as needed. Having a towel on hand is great for keeping yourself dry and your treadmill slip-free.

The Best Four Week Walking Plan for Weight Loss

Step #1: Set Yourself Up For Success

Get everything you need as outlined above. Dedicate a space in your home just for working out and set up your walking treadmill there. Your journey to losing weight occurs in your mind and your environment. Create a physical area and a mental state that’s focused on your successful weight loss.

Step #2: Focus on Consistency

If you stick to my plan, you will see and feel results in as little as four weeks. With the walking habit you form, you’ll be able to keep the pounds off. But you can’t expect overnight results – and you have to be gentle with yourself. Self-improvement takes time and persistence. If and when you fail, don’t beat yourself up. Just keep trying and stay at it!

Step #3: Walk for 20-30 Minutes Every Day

Daily activity is the key to getting real weight loss results. All it takes is 20 – 30 minutes of walking every day, seven days a week. Since you have a treadmill in your home, it’s even easier for you to accomplish this goal. You don’t have to worry about going to the gym or sticking to a specific fitness class time. With each session, try and walk for a little bit longer.

Pro Tip: Add simple bodyweight exercises to the end of each treadmill session. Sit-ups, push-ups, squats and other bodyweight movements are an excellent way to tone your body after running or walking on your treadmill.

Step #4: Build to a Brisk Pace

What’s the easiest way to tell your workout is actually working? By your sweat! You’ll start each session on your treadmill by walking at an even, measured pace. Then, you want to build up to a brisk jog. Eventually, you’ll add a few minutes of running to the beginning and end of each treadmill session. Learn how to set pacing that works for you. Each time you work out, run a little more and push yourself a little further.

Start small and ramp up

  1. By the end of Week One, 20% of your workout should be brisk walking.
  2. By the end of Week Two, 30% of your workout should be brisk walking.
  3. By the end of Week Three, 50% of your workout should be brisk walking.
  4. By the end of Week Four, 70% of your workout should be brisk walking.

Step #5: Watch What You Eat

While you don’t need to adhere to any fad diets to make this weight loss plan work, you do need proper nutrition. You want to eat “real food” – that means non-processed, natural foods. Eat protein-rich meals – like meat, fish, and beans – after your workouts. Get your fats from healthy sources, like avocados, nuts, and milk. Reduce your carbohydrate intake and try to eat “healthy carbs” like fresh fruit and vegetables.

Pro Tip: There’s no “perfect” diet. Everyone’s calorie requirements and metabolic rate are different. Stick to simple, healthy eating habits, like minimizing junk food and staying hydrated. Focus on adding positive choices, not just eliminating negatives ones.

What Worked For Me: I cut drinking all soda’s. I probably had 2-3 cans a day, every day. They’re soooo good! And I didn’t change from regular soda to “diet soda”. I dropped all soda, cold turkey. I limited my liquid intake to water, unsweetened iced tea (you get to control how much sugar you put in, preferably none), and 1 cup of coffee in the morning. That’s it.

The Detailed Plan

Week 1

The first few days are the “danger” days. It’s when you’re excited, have a lot of energy and enthusiasm, and the first day you go all out. The second day, your muscles are sore, maybe even to the point, you can’t walk comfortably. So you decide to skip Day 2. Day 3 is usually the worst muscle pains, so you skip day 3. And now you’re off track. So this first week is to get you moving, without all the pain.

So the goal of week 1 is to start off slow. If you know how your body reacts to working out, especially when starting a new workout routine, take it easy, at least for the first 3 days.

Maybe all you do is a slow to medium pace walking the first 3 days to get you started and out of the “danger” zone. That’s OK if you think that’s what your body needs.

By day 4, your body should be accustomed to the new stresses your putting on it. Feel free to ramp up your intensity and add in some brisk walking.

Plan on 20 mins of workout. 10 minutes of cool-down, which is basically a leisurely pace.

Week 2

Now that we’re completely out of the “danger” zone, the start of week 2 is when you should be pushing yourself. You should be breathing heavy for at least half the workout. If you have a heart rate monitor, you want to stay in the “fat burning zone”.

Bring up the intensity. Start carrying 2.5lb or 5lb dumbbells in each hand. Whatever is light but makes it harder.

Plan on 30 minutes of workout. 10 minutes of cool-down.

Week 3

You’re in the groove now, so focus on picking up the pace and aim to be breathing heavy for ¾ of the workout.

Keep carrying those dumbbells, increase the weight if you feel good. You might also want to start inclining the treadmill (if it has that capability).

Plan on 30 minutes of workout. 10 minutes of cool-down.

Week 4

Your body is on auto-pilot and used to the new stresses of walking, jogging, and running. You should aim to crank up that intensity and be breathing hard for almost the entire 30 minutes.

Go with a mid to heavy dumbbell in each hand. And if your treadmill has it, increase the incline even further.

And be sure to save 10 minutes for a brisk walking cool-down.


Thanks for checking out my weight loss plan! I’ve never felt or looked better, and I want everyone to know exactly how I did it. By following my four-week walking guide, you’ll find yourself shedding the pounds and feeling healthier, too.

Did you find this weight loss plan to be enjoyable and informative? If so, please share it with someone you know who can benefit from this plan!

Have you lost weight on a treadmill exercise plan? Will you try my four-week walking plan for weight loss? Share your story and tell me what you think in the comments below!

To find a walking treadmill that will help you lose weight, check out Their product reviews and treadmill buying guide are extremely helpful. They will help you find the right treadmill for your home.

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