Walking and Weightlifting Plan For Weight Loss

Week 1

Walking

Aim for 10,000 steps four days this week, and challenge yourself to record 12,000 twice more. On the days you walk 10,000, add in the strength workout below.

Strength Training

Each move in this set is timed, so make it your goal to get in as many reps as possible before the clock stops. Don't forget to warm up with some dynamic stretches and cool down with some static stretches when you're finished.

Dumbbell squat press: 1 minute
Bicep curl: 1 minute
Alternating forward lunge with hammer curl: 1 minute
Upright row to front raise: 1 minute
Side plank: 30 seconds on each side
Triceps kick-backs: 30 seconds with both arms and 30 seconds with alternating arms
Bicycle crunches: 1 minute
Plank hold: 1 minute
Side lunges: 30 seconds on each leg
Push-ups: 30 seconds
Plank jacks: 30 seconds

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Week 2

Image Source: Getty / Hiraman

Walking

Again, aim for 10,000 steps four days this week, and challenge yourself to record 12,000 twice more. If you found that difficult the first week, "feel free to modify the program by decreasing your steps to an attainable goal, but keep it challenging enough to feel and see results," Bonnie said. On the four days you walk fewer steps, add in the strength workout below.

Strength Training

Each move in this set is timed, so make it your goal to get in as many reps as possible before the clock stops. Don't forget to warm up with some dynamic stretches and cool down with some static stretches when you're finished.

Glute bridge: 1 minute
Sit-up with an overhead press (performed once you're sitting upright): 1 minute
Renegade row (on knees or toes): 1 minute
Deadlift: 1 minute
Upright row to bicep curl: 1 minute
Alternating standing oblique crunches: 1 minute
Alternating curtsy lunges: 1 minute
Chest press: 1 minute
Burpees: 1 minute
Flutter kicks: 30 seconds
Mountain climbers: 30 seconds

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Week 3

Image Source: Getty / Hiraman

Walking

Continue to aim for 10,000 steps four days this week, and 12,000 steps two days, adjusting the counts if necessary, based on your goals and fitness level. On the four days you walk fewer steps, add in the strength workout below.

Strength Training

Each move in this set is timed, so make it your goal to get in as many reps as possible before the clock stops. Don't forget to warm up with some dynamic stretches and cool down with some static stretches when you're finished.

Bird-dog: 30 seconds on each side
Rainbow press: 30 seconds on each leg
Squat to a bicep curl: 1 minute
Bent-over reverse fly with triceps kickbacks: 1 minute
Sumo squat (holding both weights or one at your chest): 1 minute
Kettlebell swings: 1 minute
In and out bicep curls (perform a standard bicep curl, and then rotate arms slightly out to the side, keeping elbows close to the body): 1 minute
Reverse fly with bicycle legs (lay on a weight bench on your back): 1 minute
Skull crushers: 1 minute
Alternating side skaters with air punches: 1 minute

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Week 4

Image Source: Getty / svetikd

Walking

Continue to aim for 10,000 steps four days this week, and 12,000 steps two days, adjusting the counts if necessary, based on your goals and fitness level. On the four days you walk fewer steps, add in the strength workout below.

Strength Training

Each move in this set is timed, so make it your goal to get in as many reps as possible before the clock stops. You'll want to use an ankle resistance band for a few of the moves this week. Place it above your knees. Don't forget to warm up with some dynamic stretches and cool down with some static stretches when you're finished.

Clamshells: 30 seconds on each side, using an ankle band
Fire hydrants: 30 seconds on each side, using an ankle band
Glute bridge: 30 seconds
Push-ups: 30 seconds
Plank with alternating shoulder taps: 30 seconds
Squats: 1 minute, with an ankle band and weights at your side
Reverse lunge with shoulder press: 30 seconds for each leg
Dumbbell front-arm raise to side raise: 30 seconds
Triceps push-up: 30 seconds
Lateral banded walks: 1 minute (take a minimum of 10 to 15 steps in each direction)
Squat jumps: 1 minute

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