4-Week Power Walking Plan to lose weight


Beginner Fat Burning Workout to Lose Weight in 4 weeks (Home Exercises)

Video taken from the channel: Joanna Soh Official


12-Minute Fat Burning Power Walk Home Workout

Video taken from the channel: jessicasmithtv


Power Walk: Walking Exercise for Weight Loss Walking Workout at Home

Video taken from the channel: Lumowell


Power Walking to Lose Weight

Video taken from the channel: Lumowell


Weight Loss Power Walking Exercise At Home 500 Calorie Fat Burning Workout 3 Miles

Video taken from the channel: Lumowell


Fat Burning Power Walk Workout at Home 30 Minute Walking Exercises for Weight Loss

Video taken from the channel: Lumowell

If you’re looking to boost your burn during your walks to lose weight faster, it might be time to amp up your walks with power intervals. Whether you’re just starting out, returning from a long hiatus or are a regular walker, this four-week plan combines steady-state and powered-up pace interval walks along with resistance and flexibility training to help maximize your results. The Ultimate 4-Week Power Walking Plan for Weight Loss Whether you’re just starting your walking workout or maybe you’re coming back after a long hiatus or even just a regular walker, this four-week plan combines not only a steady-state but also a powered-up pace interval walks to help maximise your results. 4-Week Power Walking Plan Day 1 Faster-Paced Walk with Stretching Day 2 Strength Training Day 3 Steady Pace Walk with Stretching Day 4 Strength Training Day 5 Faster-Paced Walk with Stretching and Active Mobility Day 6 Bonus Strength Training Session Day 7 Active Rest Day*. If you’re looking to boost your burn during your walks to lose weight faster, it might be time to amp up your walks with power intervals.

Whether you’re just starting out, returning from a long hiatus or are a regular walker, this four-week plan combines steady-state and powered-up pace interval walks along with resistance and flexibility training to help maximize your results. Here, Rutledge outlines a 4-week walking plan for beginners, that along with a healthy diet, helps jumpstart weight loss. “This plan is for someone who currently considers themselves sedentary and wants to get started,” says Rutledge. It incorporates three rest days each week to enable beginners to get comfortable with movement and the different walking paces (outlined below). 4-Week Walking Plan for Beginners. by Leslie Sansone.

August 3, 2015. 36 Comments. By following this plan, you will lose weight, get fit and feel your very best. There is nothing better than committing to your health.

I know you can do it! In one short month, you will be a better version of yourself. Keep in mind: Do not let one day make.

They lost up to 3 times the weight that they would have through traditional, steady-paced walking-shedding up to 14 pounds and trimming 3 inches off their waists in. Four-Week Workout Plan For Weight Loss I’m a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle August 13, 2020 by Tamara Pridgett. The calorie-burning power of walking combined with the metabolism boosting effect of strength-training moves makes this two-in-one workout efficient and effective. Do it in your neighborhood if. This 21-Day Walking Plan Will Help the Pounds Melt Away.

In 21 days, you’ll lose weight, rev your energy, and build lean muscle. Follow the plan and use these keys to guide your workout.

List of related literature:

One option is to schedule walks during the day—a half-hour walk before breakfast, for example, or a 45-minute walk after dinner.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

Week 6: Substitute one of the Moderate Walk workouts with an Interval Walk workout so you’re now doing two Interval Walks per week.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

For a change of pace or to make your walking routine even more challenging, you may want to add a little hiking to your repertoire.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

For example, with energy intake unchanged, one pound will be lost by walking a 20-minute mile daily for 35 days, leading to a 10-pound weight loss in a year.

“Family Medicine: Principles and Practice” by J. L. Buckingham, E. P. Donatelle, W. E. Jacott, M. G. Rosen, Robert B. Taylor
from Family Medicine: Principles and Practice
by J. L. Buckingham, E. P. Donatelle, et. al.
Springer New York, 2013

Add additional steps by parking farther from work, taking the stairs instead of the elevator, and taking a walk during your break.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

So maybe in week 1 you say, ‘I’m going to drinkless soda,’ and then week 2 is eating more vegetables, and then, once you’re feeling better, the step for week 3 is walking a couple of times a week.

“Ask for More: 10 Questions to Negotiate Anything” by Alexandra Carter
from Ask for More: 10 Questions to Negotiate Anything
by Alexandra Carter
Simon & Schuster, 2020

Ifyoucan getup a little earlier to take a longwalk in themorning before work or add awalk to your evening routine, so muchthe better.The mostsuccessful walking program for weight lossiscovering about four miles inone hour, at least five days a week (about

“Apple Cider Vinegar for Weight Loss and Good Health” by Cynthia Holzapfel
from Apple Cider Vinegar for Weight Loss and Good Health
by Cynthia Holzapfel
Book Publishing Company, 2001

To transform comfortable walking into exercise, here’s what you can do: • Plan a weekly walking schedule

“Every Victory Counts (Fixed Layout)” by Monique Giroux, Sierra Farris
from Every Victory Counts (Fixed Layout)
by Monique Giroux, Sierra Farris
Davis Phinney Foundation, 2017

Encourage your family members to find creative ways to get their daily steps in, too.

“8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)” by Christina Hibbert, Babette Rothschild
from 8 Keys to Mental Health Through Exercise (8 Keys to Mental Health)
by Christina Hibbert, Babette Rothschild
W. W. Norton, 2016

Keeping a personal health journal will help you add an enduring quality to your walking program.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • After struggling with weight loss for years, I was able to lose 16 pounds in my first month as I finally found a solution that targets weight loss in 5 different ways. If loosing weight was on your list of resolution this year, watch short review video in my channel to see how I did it. Don’t just read/watch all the success stories, become one. Stay motivated always!

  • I am a pear shaped girl My hips and thighs are large than my upper body so should i do this wotkout to lose legs fat?with out gaining muscles?

  • Finally a good exercise to loose weight…i m doing it from last 10 days…and i m feeling much lighter.. didn’t weight myself..but tell here after 5 days later that how much weight i loose in 15 days with this exercise and healthy dieting..

  • Came across your channel a few days ago. I am a beginner and I tried following this routine today but was gasping for breath in the morning th exercise (1st set). Please help. I want to loose weight

  • My goal is 58. I’m 73.9 some days before. I have checked its 72.9 normally now. I have just begin but my body has stretched for the first time in life so I was down for the past two days. InshaAllah I will continue it until 58. It’s my beginning so I am doing like 10 minutes only but i am not used to some exercise. Hope so will be habitual in 10-15 days. I will increase time but I don’t want to hurt my muscles for longer. I also have started walk and avoid beverages and take vegetables more. I am a salt lover and sugar too so I have like lower the portion. I don’t want to be a skinny but normal good looking person.

  • I love your low impact work outs. They are saving me while my gym and pool are closed during the coronavirus shut in! Thank you so much.

  • this is perfect. I live on the 2nd floor of an apt. complex and I need exercises that don’t cause alot of stomping. Thanks for posting this…. Will definitely try this one out..

  • Lumowell: You think this is a game B*[email protected]#
    Me: Huh…

    Omg this thing had me sweatin! I thought this is going to be too easy-I had been doing t25 for a few weeks and my knees were starting to ache a bit- I would do the modified versions but I wouldn’t get my heart rate up as much-so THIS is my new s#*t! Subscribed!

  • Thank you Jessica… been lazy lately, but you and the music at the beginning of this workout, ALWAYS makes me get up and walk with you. This power walk is short, easy and effective. 3/12/18

  • Hi jessica

    Thnk u so much giving these awsm exercises for wait loss…it’s really work on my body… Kindly tell the exercise that helpful to loss uper n lower back. I m waiting for ur reply

  • I just finished one set. Sweat all over my face and my heart is pumping like a 10hp motor. Now my goal is to complete 4 sets in a day for 30 days. Thank you Jonnah for suggesting great workouts at home.

  • Peanut showed us what tenacity is all about. She spent a good part of this workout trying to get her bone out of the floor groove of the sliding glass door and she finally got it!! Yay Peanut! BTW I love the workout. I did it as an add-on to your 34-minute total body walking workout using weights. Loved that one, too. Jessica, you and Peanut make a great team the best!

  • Human physical trainers don’t have to worry, but this was surprisingly a good, hard workout. Thank goodness for the water breaks! Hit 5k steps with this.

  • Great exercise video Jessica!!!!! Especially now during COVID-19 and with the stay at home order, your exercise videos help me to stay in shape. It’s great to be able to exercise in your own home without paying a gym. Saves you money and time from going to the gym. I like power walk exercises, I burn more fat. Thank you for your exercise videos!! Keep these videos coming Jessica

  • another great vid thanks Jessica and of course Peanut:) love having a good quick indoor walk i do add your arms workouts too and love the low knees workouts and no floor workouts too:) (just a side note managing to keep the kgs’ off too not sure if i said but last weight in was 66.9) which was a bit heavier than last weight-in 67.7) but anyways still a lot better than when i was 89.90:0( was so awful…and just too much gravity to move

  • hey after reading a lot of comments i m gonna try this i have oestomalica which is scarcity of calcium in your body i cant do anything but now sfter treatment i m getting better and i decided to loose weight before school start plsss wish me luvk guys

  • hey joanna i need help.. what if i do 2 sets a day 6 times a week… will it work.. please i need a response… you are doing a great job here.. thank you

  • I also love when peanuts in them my dog Cooper a fawn and white Boston terrier watches peanut when I’m working out! Lol My daughter who’s 11 also likes watching peanut too!

  • In this rather stressful time of Covid-19, this video is helping me to decompress and hopfully also, to lose some weight. Thank you beautiful Jessica… thank you so much. March 22, 2020

  • Thank you Jessica, I  did this video 6 days a week from December 26, 2018, to April 26, 2019, and I lost 9 pounds!! I already gained two pounds back, so it’s time for me to start again doing this Power walk. Thank you for all the great videos you do.
    You are a true inspiration for a bunch of women all over the world. August 4, 2019.

  • I love you workouts, they just make me feel happy for some reason. I needed this today. I feel like I am working out with a friend. I can’t wait to see what’s coming up next.

  • I’m doing this for 2 weeks to see how it does for me.. I’m 4 11 and at 173… not good so I’m hoping this will help… I will update my progress I’ll do it 5 days a week at 8.p.m and I’ll take rice and white bread out of eating… so I won’t eat after 8.p.m and eat smaller portions three meals a day.. also cutting sugar out… so wish me luck I’ll update after two weeks from now… anyone wanna join the challenge????

  • P.S. Last year, from December 26 to April 26 I lost 10 pounds. From 132 to 122. This video helped me a lot!! Well… I gained back the 10 pounds, BUT, now I know I can lose them again… and this time for good. Will let you know how is going… please wish me luck. January 19, 2020

  • Hi Jessica, Today marks my 1 year anniversary of almost daily workout. This video became a part of my workout routine and I can safely say that it changed my life for the better. I went from EU size 48 to 42/40 hugely thanks to your great videos, Jessica. Before I start today’s session, I wanted to say thanks to you. You have my gratitude. Wishing you all the best, Bernadett

  • While I own many of Jessica’s amazing dvds, I don’t have access to them whilst on holiday. Your channel is a lifesaver! There is no excuse not to throw in a Jessica hotel workout or walking workout in between buffet breakfast or even after dinner. Thanks:)

  • This video is definitely great! It helps me recall of the time when my cousin used Custokebon Secrets to get rid of 18 pounds and enjoy being healthy again! Most people wish to lose fat, however we also need to stay nutritious, and that’s exactly what Custokebon Secrets gifted.

  • I hadn’t worked out in the longest time. I hurt my left knee, and it is amazing and sad to see how easily your muscles get flabby when you don’t work regularly. Today I feel so good because I was able to do this happy walk. Thanks

  • This has to be one of my favorite of your workouts to just get me up and going when I’m feeling blah and unmotivated to workout! Thank you so much for posting and sharing! Love working out with you:)

  • at first I thought it was a weird setup with the avatar but I’ve actually come to enjoy it. the countdown is a nice function along with a choice of easier workout moves in corner of screen. kept my heart rate up and felt good after finishing!

  • Wow!!!! I think that that is a fantastic method of simplifying the chore of working out, 10 minutes in the morning, 10 t noon,and 10 in the evening!!!!

  • alright this is my experience with it people:-
    at first before 4 months i was 125 kgs i saw this video and i tried… didnt like it at first tbh because of how hard it was
    then i went to the gym and lost some weight…. i was 113 kgs but then with the corona pandemic our country did a quarantine which means no more gyms and i started to gain weight and at some point i weighed 120 kgs……. i had nothing left but to try this for a whole month
    and let me tell u people this workout works WAY better than gyms!!! ( of course u gotta stay determined with your diet ) i lost 10 kgs in a month i am now 110 kgs ( tip:at first i was 137 before a year ) and im doing this workout for the next months till i come under 100!!! and other than losing weight u will become much stronger
    at first i couldnt even do a one proper pushup
    now i do over 40 pushups!!!
    i recommend this to everyone out there and thank you very much joanna this workout helped WAY too much!! hope u get much more successful as u r now!

  • Hey Jesica, always a joy to workout with you here in front of my Mac or with your DVD’s. Someone advice me to do a HIIT workout. Do you have any HIIT workouts in your DVDs? Thank you!! 12/26/17

  • Quarantineeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

    Used to use this video like about 3 years ago before I got into gym.

    Now that I can’t, it’s time to go back to you!

  • Awesome workout, short but sweaty ;). Love the jumping incorporated in the excercises. Great music. Feels so good to take care of my body, great start of my day:)

  • guys, I love your workouts! especially the walking ones ’cause they’re easier but work! I just found this channel but I’ll let you know how it worked

  • My pal finally confided in me how she lose a lot of her body fat and it has been by following this guide. What exactly I discovered is it’s without a doubt working. I’ve been trying to reduce at least 3 pounds for a while by now nonetheless it is happening today. I am so satisfied with what I obtained. Find a right weight is not easy, you can research by Google. Guide’s name is under.
    Bella Kaγozko
    good luck

  • i strongly recommend proven
    ive seen the difference and got tired of this crazy diets and workout..it may work for you as well..check out more infos as well about it.

  • Thank you so much Joanna….it helps me a lot to loose weight and I’m getting fit already…by doing this exercise every morning I feel very good whole day…I love you…thanks ������������

  • Thank u Ms.Joanna. you motivated me so much and i started doing the excercise but i feel dizzy and nausea also had heavy headache for the whole day.. After the second it still happening so i had to quit.. do you have any other options for this…

  • What is the best product or brand to increase your soccer technique? I read lots of great reviews on the net about how Episoketren System can help you increase your soccer skills. Has anyone tried this popular training course?

  • I am going to do this 4 sets daily…with walking for 4 km…for my weight loss…will i be able to achieve my goal from 65 kg to 50 kg in 2 months?

  • Just did this workout. EXACTLY the workout I needed when I woke up too late but still wanted a quick sweaty workout. Thanks again Jessica. �� ��

  • These exercises are very beneficial to me..�� i hv been doing these exercises from 3 months and i have lost 6kgs now!! no need to do 3 sets in a day.. doing 1set everyday will also work out to make u look slim and sexy��

  • I love this workout goes by so quit and a variety of different moves! Please do more videos like this! Perfect workout to do before doing a strength training one! I am 48 and I find this pace for me is perfect!
    Thanks Jessica keep them coming!

  • So i tried another workout which was alot of fun but I think I’m gonna stick with this one as its challenging in way that I can I can do so I able to do it but it’s still hard whereas in the other channel one video was really good almost as good as this one however the second one was too though and I wasn’t able to pull through / do them correctly which made me worry about my form so this video is seriously genius ty jo

  • So happy I found this!! Any idea how many calories a 5’4 120lb woman will burn during this session? Just walking, no running or jumps added, thank you!

  • Both me and my fiance have been doing workouts now to get in better shape for our wedding and future family stuff. I thought this might be a good one for her. How many times a week would you do this?

  • Thank you Jessica… ALL your workouts are great. I do your DVD’s on my TV, but love to do this quick walk in front of my Mac. 1/23/18

  • all your workouts put lot of pressure on legs and knees. We wont be able to walk or even lift our legs after 15 minutes. One more turn off is that unreal human being doing workouts. it’s always best to see real human beings working out.

  • I read lots of good reviews on the internet about how Custokebon Secrets (search on google) can assist you lost crazy amounts of weight. Has anybody tried using this popular weight loss secrets?

  • Has anyone used the Custokebon Secrets to lost a ton of fat? Simply just do a search engine search. On there you’ll find a great tips about how you can lost tons of fat. Why not give it a chance? maybe it’ll work for you too.

  • Thank you for this workout,have been doing this for almost two weeks now and feel so much better.
    However i am not able to pushups bcz my wrist pains.

  • I read many superb reviews on the internet about how exactly Custokebon Secrets will help you lost tons of fat. Has anyone tested out this popular weight loss methods?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • I like how it isn’t overly chatty, but does hit the main points. I also like the timer and the progress bar. The only thing is that I might want to take it a little easier on the knee stretches at the end… my previously-torn meniscus did not quite like that. But other than that, great workout!

  • Hey
    I started doing it a couple of days before and my thighs have started to pain like hell ��can someone tell me why and how can i decrease the pain?

  • Hi Joanna i am from india i am following your diets and exercises from 2years really very effective and enjoying exercises dear thank you so much you are a good motivation to all who wanted to loose weight….. thanks again and your are very beautiful dear

  • Everybody knows that Feebhax is the only functioning facebook hack tool, and it should be apparent to every one that this video is fake as hell! You can find Feebhax on google:)

  • A lady doing exercises sweats is beautiful, alternately, a man doing exercises sweats is handsome.
    I lost 4 pounds within 2 weeks’ time. Very effective. Thank you.

  • So glad that found you, Jessica. I survived a heart attack two years ago and walking (10,000 steps) has become an important form of exercise to me. Just subscribed to your channel ��

  • Mam love to watch your video. Even I want your help. I am 37 yr old and a diabetic patient as well. I got married in a small age. Mother of 3 daughters. I couldnt live my life because of this disease and my body structure. Please help me with diet plan and whether this exercise is appropriate. And can same exercise can be done everyday. As I have read that body gets familiar of this ex. Due to which weight loss process stops. What to do mam? Please help me. I am from India

  • Guys. lost tons of fat does not need to be hard (I used to think it did). I will give you some tips now. Get a popular lose weight diet plan called Custokebon Secrets (google it). Thanks to it I’ve lost crazy amounts of fat. I shouldn’t even be talking about it cause I don’t really want lots of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I’ll share the wealth lol.

  • Just finished my third exercise day guys. (with the one day recommended rest period). Man I’m way more out of shape then I expected. Here is my advice.
    1. If you have pain in your shins (kind of like bruised feeling or like it’s weak) make sure to do splint shin stretches before hand!
    2. Have water and mat ready for use.
    3. Start with as much as you can do but aim to finish a single set, even if you have to take extra long rest periods between exercises. This is going to be your baseline.
    4. Every workout aim to do it faster with less rest time. (You’re going to see improvements.
    5. Once you start feeling comfortable with one set up it to two and keep going until you hit four sets!
    6. If there is an exercise that you can’t do like the tricepdips buy some weights or figure out an exercise you can do to improve that muscle, it will help your improvement a lot!
    7. Don’t know why this is why down here but FOCUS ON FORM! If you need more down time so you can do the motion right then take it, doing it the easy way isn’t going to help you.

    First day I felt like throwing up at the end and I only could do one set. With about 1 minute between each exercise I wasn’t even able to stand after.
    Second day I managed to do it at the pace it wanted me too. Only 20 seconds of down time between each exercise but it took a heavy it on the amount of reps I could do of each one.
    Third day I feel stronger. I still managed to do only 20 seconds of down time and I have done the exercises much better and almost feel like i’m ready to go for the second set.

    Start to do what you can but make sure you push yourself, keeping your heart rate up. Once you start feeling like you have energy you know it’s time to try more. Good luck out there guys.

    I’m not fat, I do physical labour at my work 8 hours a day and this still killed me. This full exercise is not a beginner exercise. It’s a beginner one for work out enthusiasts but if you are like me it’s going to be tough and you’ll need to improve day by day to build yourself for the real work outs.

  • I read a lot of good opinions on the net about how Custokebon Secrets will help you lost lots of weight. Has any one tried this popular weight loss diet plan?

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.