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21-Day Run/Walk Program for Fat Loss

Burn Baby BURN! That’s what this workout has in store for you, my friend. But fear not -you don’t have to run miles and miles to see results. In the SkinnyMs. world, a little bit goes a long way, and we do our best to make sure that’s true for you too. In this simple beginner walk to run program, you can run/walk your way to surprising fat and weight loss results. Sometimes the route to success is not the hardest, but the smartest.

21-Day Run/Walk Program

Follow our simple beginner running program guide below and you’ll be on your way to joining the walk/run fat loss sensation. Why is it sensational? Because it’s doable! That’s right ladies, it’s made for human beings, just like you and us. It’s not made for super athletes and people who run miles every day like it’s a cakewalk. The SkinnyMs. run/walk program method lets you eat the cake (ok, within moderation!) and then walk it off (with just a smidge of a jog in there to brag to your friends about). 😉 SkinnyMs. is our name and fat loss is our game! Come on in, the waistline’s great.

Key Terms

Cardio Walk: Walk at a fast pace, keeping your arms at chest level and swinging them front to back–just as when jogging. The average pace for a cardio walk is 3 to 4.5 miles per hour.

Jog: Jogging should be a comfortable run, typically at a pace of 4 to 6 miles per hour.

Run: Anything over 6 miles per hour is usually considered running.

Week 1

Day 1: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 2: ¼ mile cardio walk, ½ mile jog. Repeat to total 1.5 mile.

Day 3: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 4: ¼ mile cardio walk, ¾ mile jog. Repeat to total 2 miles.

Day 5: Rest.

Day 6: ¼ mile cardio walk, ¼ mile run. Repeat for 12 minutes.

Day 7: ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk, ¼ mile run. Repeat for 15 minutes.

Week 2

Day 8: ¾ mile jog, ¼ mile cardio walk, ¼ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 9: ¾ mile jog, ¼ mile cardio walk, ½ mile jog. Repeat for 12 minutes.

21-Day Run:Walk Program for Fat Loss

Day 10: Rest.

Day 11: ¾ mile jog, ¼ mile cardio walk. Repeat to total 2 miles.

Day 12: ¾ mile jog, ¼ mile cardio walk, ½ mile jog, ¼ mile cardio walk. Repeat for 18 minutes.

Day 13: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 18 minutes.

Day 14: 1 mile jog, ¼ mile cardio walk. Repeat for 15 minutes.

Week 3

Day 15: Rest

Day 16: ¾ mile jog, ¼ mile cardio walk. Repeat to total 3 miles.

Day 17: 1 mile jog, ¼ mile cardio walk, ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

Day 18: 1 mile jog, ¼ mile cardio walk. Repeat for 20 minutes.

Day 19: ½ mile run, ¼ mile cardio walk. Repeat for 15 minutes.

Day 20: Rest.

Day 21: ½ mile run, ¼ mile cardio walk. Repeat for 20 minutes.

Music motivation and the right fuel will help you make every day of the program even better than the previous one. Use these articles to help you push through:

Speak your mind in our comments section! We’d love to hear your thoughts on this post, and on our other content.

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