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4-Week Walking Plan for Beginners. by Leslie Sansone. August 3, 2015. 36 Comments.

Share it: Welcome everybody! You have just made a smart, healthy choice for yourself by beginning this program. By following this plan, you will lose weight, get fit and feel your very best.

There is nothing better than committing to your health. 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. Start Walking: Day 3 Walk at an easy pace for 4 to 5 minutes.

Stretch your calves and hamstrings for 2 minutes. Walk at an easy pace for another 4 to 5 minutes. 4-Week Walking Plan for Beginners | MyFitnessPal. Welcome everybody! You have just made a smart, healthy choice for yourself by beginning this program.

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. Combine cardio and strength moves in this total-body walking plan.

Jul 24, 2019 Combine cardio and strength moves in this total-body walking plan. Jul 24, 2019 Combine cardio and strength moves in this total-body walking plan… When you’re comfortable with 15-minute walks, increase your daily walking time to 20 minutes. When you’re comfortable with 20-minute walks, increase your walks to 30 minutes. Each time your body adapts and you are no longer so tired or achy at the end of a walk.

13 rows · If you are having a hard time getting started or need a structured plan here is an easy to. TM 21 Six-Week Beginner Walking Plan This six-week program is for the beginner walker who wants to improve overall health and increase energy. Walks start at. Developed in 2011 by Budd Coates, this beginner running plan has stood the test of time. As long as you’re feeling healthy, use this program to start running today.

Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk. Start at a pace that’s comfortable for you.

Then gradually pick up speed until you’re walking briskly — generally about 3 to 4.

List of related literature:

Some beginners (particularly if they’re overweight) need to walk first, beginning with half an hour, 3 or 4 days a week.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
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However, by the end of Week 2, you should be ready to include some sprint walking intervals in your daily walk.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
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For those who are unaccustomed to fast and strenuous activities, walking may be the best beginning.

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Walking is a great place to start because it does not take any special space or equipment.

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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
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For example, if your goal is to start a walking program, your to-do list might include purchasing sturdy walking shoes and socks, identifying a safe walking path, and calling a friend to see if she will walk with you.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
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Second, create a walking program that is reasonable and keeps your walking fun.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
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Rather, for instance, aim for a ten-minute walk three days a week for a month, then four days a week, then five days a week, then try walking for fifteen minutes at a time.

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If you’re just beginning a walking routine, go slowly at first (start out at a stroll before you move on to a brisk pace).

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Minimal recommendations usually suggest 4000 steps of incidental activity and 3000 steps of walking, for a daily total of 7000.

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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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  • So excited and grateful to have found this program and look forward to a successful journey. Thank you so much, really enjoy your style and your pleasant voice!

  • I’m tell y’all I found some of her workout tapes at the store for a great price this really helps me a lot especially on those days I don’t want to workout I pop that tape in and I’m going in she is such a blessing to people like me when I was morbid obese I still workout with Leslie today

  • Day 8I found today’s HIIT very good for beginners and the range of exercises included was for all over the body. I am really enjoying the walk at home series and really hope to see some results soon, would recommend this one for all ages ��

  • Just found your video and tried the work out, really enjoyed it and felt great afterwards, will be trying the others, thanks so much for this I have been looking for a doable workout and these look great

  • Thank you so much everyday with my housemates we follow through this video and encouraging my family, friends and colleagues, now they use too

  • Hi Leslie I found you and your great crew today! I was at work, all alone since lockdown, and there you were! I just finished your 30 minutes! Believe me I exercise at home a lot and yet this was fantastic! I love walking anyway but this was a fabulous workout thank you so much until tomorrow love from Viki Manchester England! ps stay safe and well

  • Did your video for the first time and enjoyed it if I keep doing it and invest in the uniform will I become the perfect shape that your whole class is!!!!!

  • I thank to god for giving an opportunity to have this video n help me to work at home…new mom’s life hard to take out time for gym but it’s help me gt my desire

  • There’s no need for adaptive or progressive training in walking. Anyone can just walk 2-3 hours a day without training if they wish to. It’s one of the only exercise where you can do as much as you want without risk of injury.

  • When considering eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans are a threat for your health, especially ones that seriously limit your daily nutritional intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should search Custokebon Secrets on the google search engine as it isn’t just another fad diet where you starve yourself.

  • Seriously. Who idea was this? Look, just GET UP! And go walking for 30min to an hour per day 4 to 5 days per week at your comfortable speed. With perseverance!

  • Hello Jessica, I’m Maria from Spain. THANK YOU VERY MUCH FOR YOUR WORK. I have started a new YouTube channel of sports routines and Nutrition tips and you have been my maximum inspiration to undertake this initiative. I will continue following you and learn from you. Thank you very much!

  • FINALLY an actual workout series thats actually for complete beginners. some of the workout routines on here are far too hard for someone who hasn’t done this kind of workout before. thank you!!!!!

  • Im doing this walks for almost three weeks now beside my diet.I walk 30-45 min a day( only skipped 2 times i think) I lost 3.6 kg. Most of my fat lost is from my belly. I love all of them.
    (sorry for my bad english)

  • I love HIIT and I really enjoy your workout videos! Super motivating, and you really break it down so that it’s easy to follow along. I get an excellent workout and I’m hooked! I also love seeing peanut, he’s a bonus!!! �� ��

  • Hi there, have you considered Custokebon Secrets yet? Simply do a search engine search. On there you will discover that an awesome guidelines about how exactly you can lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

  • ��يُسن الإڪـثار من الـصلاة على نبينا مُحمَّد صلى الله عليه وسلم يوم الجمعة وليلته

    ��﷽ “﴿إِنَّ اللَّهَ وَمَلَائِكَتَهُ يُصَلُّونَ عَلَى النَّبِيِّ يَا أَيُّهَا الَّـذِينَ آَمَنُـوا صَلُّـوا عـَلَيْهِ وَسَلِّمُوا تَسْلِيمًا﴾”




  • Thanks a million for such a great work out first Time watching yesterday and I could not miss it today at the end thanks for encouraging words my doctor told me I have to loose weight because of diabetes so he said it can reverse if I exercise and eat right, so I am going to follow your teaching keep up the good work thanks again.

  • I have lost 75 pounds doing weight watchers and walking. I’m a 45 year old woman and after being that much overweight it had its affect on my knees and I cant do aerobics and cardio wheel I have to jump or land on my feet because it hurts my knees. I was searching for cardio workouts for people with bad knees and came across your video and in so glad I found it. I was able to keep up with this and I’m excited to see what you’re other videos are. Thank you!

  • Purchased your workouts on Prime and getting better at them and love these workouts so much. When I first started I got half way through this and burst into tears. I felt I’d failed at everything and couldn’t keep up with anything and either everything was too hard or too boring or the instructor just wasn’t on my wave length. I tried this and literally had tears dripping down my face because I could do it! That was the start for me and I’ve kept going thanks to the encouragement and kindness and compassion of Jessica. These workouts are amazing! Changing my life. Thank you ��

  • Its too complicated. I walk 1 1/2 hour in moderate pace in my first time walking exercise in 5 years. Its really lower my stress and make me feel refresh. Will do it everyday now.

  • Great alternative to getting out on my bike in the wind and rain/hail today! I’m 5 weeks into improving my health and fitness and this was great, especially since I can’t do anything too high impact at this stage! Thank you.

  • Thanks i think that its a little complicated but i m going to try this 100% coz i want to lose weight as soon as possible
    through good physical activity

  • I’m not a beginner but have missed my workouts for two weeks and am using this to get back into it. I love that you have what part of the workout we’re in posted on the screen. As usual, Jess, your workouts are informative and beneficial.

  • I have a meniscus tear in the left knee, bulging disc in the back, rotator cuff in right shoulder. I used to work out three hours a day and easily rode my bicycle as much as 25 miles in one trip. Then the injuries, pains and age came in and now I’m out of shape, overweight and even the warm up is a challenge. Having a standing exercise, where the instructor repeatedly encourages you to work at your own pace and listen to your body is wonderful. My only go to workout. My timer is set for 9:30 every morning.

  • Hi mam. I’m your biggest fan. Can u please make a video of weekly exercise plan for 6 days. So that we know our workout plan on daily basis. Pls pls pls mam

  • January Jump Start Challenge Week 1 Day 6! I was too tired to work out yesterday so I did stretching, and then completed Day 6 today instead.:)

  • LOVE NICK! More of nick please! love this new change. Been walking with Leslie for 5 years and it’s the best but now its modern and hip and even more of a calorie burn! THANKS LESLIE ❤❤❤❤

  • Very nice
    I am doing this exercise past one month and diet.
    I loss 6 kg in a 40 days.. Thanks maam.
    Maam peiad me kon che exercise kare please bataae

  • I’m so happy I found you again Leslie! I use to walk to your 1 mile walk DVD years ago. It helped me. I’m looking forward to getting back in good health again. Blessing to you and your family!

  • This seems complicated but it’s doable. I think the concept is interval training which is supposed to be more effective. I’m willing to try it. Actually I started walking for exercise 1 week ago mainly for lower back stiffness and pain and I am so amazed at the relief I experienced from walking 6000-7000 steps per day over the 5 days. I do not plan to stop. If anything I’ll aim for 10,000 steps per day, 7 days per week. I’ve seen some weight loss too in the 5 days. I also use the YouTube Walk at Home videos for walking in my patio.

  • I am so thankful to God for enabling me to do the walk home exercise during lockdown. I have lost 10kg and I have a testimony that exercise has good result in our health together with eating healthy. I suffer with arthritis and I have been told by my doctor that I have diabetes type 2 but after few months of walking at home, I have been told that I don’t have diabetes anymore glory be to God for giving me the energy. I thank Leslie for being a good trainer and motivator.

  • Thankyou so much Leslie,��❤️love the walk and specially your way of keeping us in engaged in walking and your laughter and talking keep us energetic and motivated, thanks again, stay safe n blessed and keep us inspired by you n your talking ������

  • Mam pls help me i am very needy of ur help i m 86 kgs with thyroid n lot of diseases pls help me to loose my weight mam pls reply mam i hve 2 cute baby girl i want to be healthy for them i m only 30 years old with 2 ceserian delivery pls help me i want ur guidence to be fit pls guide me

  • Just do a slow 20mins for a week first is simple. Then increase intensity slow for next week and after. Your suggestion is confusing for beginners.

  • I am very very thankful to you.. You are awsome.. I think everyone should watch this vidoeo and exercise with you… You are really a awsome motivator.. Thank you so muchh

  • today was my first time and thank you. i worked up a sweat without fear of injury. i am 61 years old and want a strong, healthy heart!

  • Walking with my little sons in karantine, damn coronavirus, but I’m happy to discover this programme. This is very helpful and I’m not depressed anymore. You guys make my day with your motivational smiles��

  • At 345 lbs (probably weigh less since I been on keto for a week). This is challenging. I haven’t worked out in years but with this and my diet, I am sure I will get result a bit quicker. It was hard finding a truly low intensity workout that was still “HIIT”. Thank You for this! ^_^

  • Jessica, I love and do most of your videos and DVDs. I had never done this. It is so good and COMPLETE. Thank you!! 6/8/18

  • too bad no exercise plan will work without good diet. when it comes to losing weight, healthy diet is 95% that matters and exercise like 5%. if you are keep eating whatever you want, whenever you want, as much as you want like me, working out 2-3 hours a day hard won’t get you anywhere. I spend like 60-80 mins of weight lifting 3-4 times a week, 30 mins stretching everyday plus 60-90 mins running(speed 6-7 miles an hour) or inclined power walking. I’ve been working out like this for past 15 years on and off and I pretty much stayed same intensity for at least 9 months during each year(yes, I went easy for 3 months and being lazy, lol). the result? I am fat muscular guy. I was like 7% body fat at 5’11″/180lbs when I was staying super clean diet but when i stay on bad diet eating like 5000 calories a day for months, I gain incredible amount of weight. I’ve been staying unhealthy diet for past 2 years and now I am at 247lbs, 28% body fat. lol. no amount of work out will make you lose weight if you don’t eat right. unless of course, you are born with special type of body that never gains weight no matter how much you shove in bad foods but most average people like me aren’t born that way. You gotta eat under 2500 calories a day break into 5-6 small meals and eat clean. that plus work is only way to lose weight. there is no magical pill or workout plan that will make you thin while you are on bad diet.

  • Im confused as to how you’re supposed to log this onto my fitness pal as calisthenics. There’s only two options for calisthenics in the app. There’s calisthenics push-ups and sit ups vigorous effort and calisthenics at home light effort. Which one is this?

  • I absolutely love all your workouts! I did the Fall challenge in December, and now I’m doing the January Jump Start. I’ll be 68 in a couple of days, and I’ve got arthritic knees, but you almost always show a way to modify for those of us with challenges. I definitely feel much stronger and fitter than i did a couple of months ago. Much appreciated!

  • THANK YOU so much for these videos, I have been following you for years!  One comment I love the walk and talk videos and one thing that has helped me as a procrastinator is to have a few favorite exercises that can get me in the mood to exercise!  Doing these helps me realize, I did these, I can do more!  Thanks again