{"id":13795,"date":"2023-03-02T13:51:00","date_gmt":"2023-03-02T19:51:00","guid":{"rendered":"https:\/\/www.personaltrainerfood.com\/blog\/?p=13795"},"modified":"2026-03-06T03:11:36","modified_gmt":"2026-03-06T09:11:36","slug":"28-day-walking-challenge","status":"publish","type":"post","link":"https:\/\/www.personaltrainerfood.com\/blog\/28-day-walking-challenge\/","title":{"rendered":"Walking Challenge: 28 Days to See a New You!"},"content":{"rendered":"

A 28-day walking challenge will increase your fitness and sculpt your body– without all the wear and tear you get from other high-impact sports.<\/p>\n

The first key to lose pounds with walking is consistency– you must walk every day. Next, you’ll want to make sure that you are working at a level that gets your heart rate up where it should be.<\/p>\n

The walking challenge below will do just that and more. You’ll see a whole new you with only 20-minutes a day…<\/p>\n

\"Sculpt<\/p>\n

Weekly Walking Challenge Schedule<\/h2>\n

With this schedule, you’ll an awesome mix of power, strength, endurance, and active recovery. (Each of the walking challenge routines are described in more detail below.)<\/p>\n

Repeat for 4 weeks<\/h3>\n

Monday:<\/strong> Power Walk
Tuesday:<\/strong> Strength Walk
Wednesday:<\/strong> Endurance Walk
Thursday:<\/strong> Power Walk
Friday:<\/strong> Strength Walk
Saturday:<\/strong> Endurance Walk
Sunday:<\/strong> Active Rest Walk with Stretching<\/p>\n

The Walking Routines<\/h2>\n

Each of the routines below are designed to give you a complete fat-burning workout in 20 minutes. A stop watch or watch with a timer is useful to keep track of the time.<\/p>\n

\"Young<\/p>\n

Power Walk<\/h3>\n

Interval training, or HIIT is perfect for getting big fat-loss results from short workouts. For this walk, use a scale of 1-10 to determine your effort level. A level 1 would be sleeping, 5 would be a brisk walk, and 10 would be an all-out sprint.<\/p>\n

5-min warm-up walk; @ 5\/10 effort level
2-min brisk walking; @ 6\/10 effort level
2-min faster walking; @ 7-8\/10 effort level
1-min maximum walking speed; @ 9-10\/10 level
2-min brisk walking; @ 6\/10 effort level
2-min faster walking; @ 7-8\/10 effort level
1-min maximum walking speed; @ 9-10\/10 level
5-min cool down<\/p>\n

Strength Walk<\/h3>\n

Start this walk with a plank hold or pushups to target your arms and abs. As you walk, you’ll mix in walking lunges to lift your bootie and tone your thighs. The big finisher: 1-minute of burpees for your full body. If burpees or mountain climbers are too much, do air squats, squeezing your butt and thighs for a big burn.<\/p>\n

Plank hold or push-ups: 1-min.
Warm-up walk; @ 5\/10 effort level: 4-min.
Walking lunges: 1-min
Brisk walking; @ 6\/10 effort level: 2-min.
Walking lunges: 1-min.
Brisk walking: @ 6\/10 effort level: 2-min.
Walking lunges: 1-min.
Brisk walking: @ 6\/10 effort level: 2-min.
Burpees, mountain-climbers, or air-squats: 1-min
Cool down: 4-min.<\/p>\n

Endurance Walk<\/h3>\n

Build your endurance by kicking your walk up for a sustained period of time. As you improve, head for a hill or an incline on your treadmill for even more of a workout.<\/p>\n

Warm up walk @ 5\/10 effort level: 5-min.
Fast walking @ 7-8\/10 effort level: 10-min.
Cool-down @ 5\/10 effort level: 5-min.<\/p>\n

\"Click<\/a><\/p>\n

Active Rest Walk with Stretching<\/h3>\n

You should never stretch cold muscles. That’s why you’ll start with 20-minute walk to warm up and get your blood circulating. Then do the 6-minute whole body stretching routine at the end.<\/p>\n

Hold each stretch for about 30 seconds:<\/strong><\/p>\n

Triceps stretch<\/h4>\n

Reach your arms over your head and grab the elbow of one arm with the hand of your opposite arm. Pull on the elbow to feel a stretch in your triceps and ribs. Repeat on the opposite side.<\/p>\n

\"Woman<\/p>\n

Back and shoulder stretch<\/h4>\n

Pull one arm across the front of your chest with the other to feel a stretch in your upper back, and back of your shoulder. Repeat on the opposite side.<\/p>\n

\"Young<\/p>\n

Chest, biceps, and shoulder stretch<\/h4>\n

Hold onto a doorway or wall. Gently lean forward until you feel a stretch. Move your hand up and down to stretch your chest from different angles. Repeat on the opposite side.<\/p>\n

\"Fitness<\/p>\n

Hamstring stretch<\/h4>\n

Place one foot on a bench or bar and straighten your raised leg. If that feels comfortable, contract your quads as you slowly fold forward to feel a deeper stretch in the back of your legs.<\/p>\n

\"Front<\/p>\n

Quad stretch<\/h4>\n

Grab your ankle behind you and pull gently until you feel a stretch in your quads. Use a wall or back of a chair to balance if necessary. Repeat on the opposite side.<\/p>\n

\"Female<\/p>\n

Calf stretch<\/h4>\n

Place one foot in front of the other. Lean forward, keeping the heel of your back foot on the ground so you can feel a stretch in your calf. Repeat on the opposite side.<\/p>\n

\"Woman<\/p>\n

Improve Your Walking Form<\/h2>\n

You probably haven’t thought a lot about how you walk; you just sort of do it, right? By improving your form, you’ll strengthen more muscles, walk more efficiently, and prevent injury during your walking challenge.<\/p>\n

Here’s what to do:<\/p>\n