The Best 4-Week Walking Workout for Weight Loss

Walking is an excellent choice for staying active and reaching your weight loss goals. It is a form of low-intensity steady-state cardio that is known for its effectiveness in burning calories and boosting metabolism. To enhance the benefits of walking, consider incorporating strength training exercises into your routine. From walking lunges to other innovative options, you can elevate your fitness game with minimal equipment and dedication. Below, you will find a comprehensive four-week walking workout plan for weight loss.

This plan includes a variety of workouts designed to increase metabolism, burn fat, and build strength while adding excitement to your fitness routine. These workouts involve higher volume, multiple reps and sets, and minimal rest periods to maximize weight loss effects. Get ready to challenge yourself and see results in just four weeks!

To see results, follow each workout for one week, totaling four weeks. Continue reading to discover my top walking workout program for losing weight in four weeks.

A 4-Week Walking Workout Plan for Weight Loss

Workout #1

1. Mini Band Lateral Walks with Dumbbell Lateral Raises

Mini-band lateral walks target your glutes and smaller hip muscles like the piriformis, while dumbbell lateral raises focus on your upper body strength, especially shoulders and traps. This combination offers a full-body workout.

1. Place a mini resistance band above your knees and hold dumbbells at your sides.


2. Step to the side with one foot, maintaining tension on the band, then bring the other foot back to hip-width apart.


3. Simultaneously perform a lateral raise with the dumbbells while stepping together.


4. Complete 3 to 4 sets of 12 steps per side with 60 seconds of rest.

How to Lose More Weight By Speeding Up Your Daily Walks

2. Walking Lunges with Dumbbell Bicep Curls

Walking lunges combined with bicep curls are effective for weight loss and strength training. They target quads, glutes, hamstrings, and biceps, while enhancing core engagement.

1. Stand upright and hold a dumbbell in each hand at arm's length.


2. Step forward with your right foot into a lunge while curling the dumbbells towards your shoulders.


3. Return to the starting position and repeat on the other side.


4. Perform 3 to 4 sets of 8 to 12 reps per side with 60 seconds of rest.

3. Suitcase Carry

The suitcase carry strengthens muscles and engages your core, providing a full-body workout. It improves stability and grip strength while keeping your body in motion.

1. Pick up a weight with one hand, maintain a stable stance, and walk forward.


2. Keep the weight close to your body and your posture upright.


3. Complete 3 to 4 sets of 30 to 60-second carries per side with 60 seconds of rest.

Why People Are Ditching Regular Walks for 'Nordic Walking'

Workout #2

1. Walking Lateral Lunges

Lateral exercises like lateral lunges target adductor muscles and enhance single-leg strength, often neglected in traditional workouts. These movements are crucial for overall strength and stability.

1. Stand with feet shoulder-width apart.


2. Step to the right with your right foot into a lateral squat position.


3. Push off to return to the starting position and repeat on the other side.


4. Perform 3 sets of 12 to 15 reps per side with 60 seconds of rest.

2. Alternating Overhead Press with Walking

Combine walking with overhead presses to improve strength and endurance. This dynamic exercise boosts cardio benefits and overall muscle development.

1. Stand with dumbbells at shoulder height and press overhead while stepping forward.


2. Alternate arms and legs while walking forward.


3. Complete 3 sets of 10 to 15 steps with 60 seconds of rest.

3. Dumbbell Front Rack Forward Marching

Forward marching with dumbbells strengthens hip muscles and core stability. The dynamic movement increases calorie expenditure and enhances overall workout effectiveness.

1. Hold dumbbells at shoulder height and step forward with one foot, lifting the opposite knee.


2. Squeeze your core for stability and control.


3. Perform 3 sets of 15 to 20 reps per side with 90 seconds of rest.

Treadmill Incline Walks vs. Hill Walking: What's More Effective?

Workout #3

1. Mini-Band Forward Walks

Mini-band forward walks activate glute muscles and improve hip stability, ideal for lower body sculpting.

1. Place a resistance band above your ankles and take small steps forward.


2. Engage your core and maintain controlled movements.


3. Complete 2 to 3 sets of 15 to 20 reps with 45 seconds of rest.

2. Walking Lunges with Core Rotation

Walking lunges with core rotation enhance lower body strength and engage the core for a complete workout experience.

1. Step forward into a lunge position and rotate your torso while holding a weight.


2. Return to the center and repeat on the other side.


3. Perform 3 to 4 sets of 10 to 15 reps per side with 60 seconds of rest.

3. Walking Overhead Dumbbell Carry

The walking overhead dumbbell carry targets shoulder and core muscles, enhancing strength and stability while walking.

1. Press dumbbells overhead and walk with controlled movements.


2. Keep your arms straight above your shoulders and reach with each step.


3. Perform 3 sets of 15 to 20 steps with 60 seconds of rest.

How Fast Is a 'Brisk' Walk? Trainer Reveals the Optimal Speed for Healthy Gains

Workout #4

1. Walking Lunges with Overhead Carry

Walking lunges with overhead carry combine lower body strength with overhead stability for a full-body workout.

1. Stand tall and hold a weight overhead while lunging forward.


2. Engage your core for stability and switch sides for each set.


3. Perform 3 sets of 10 to 12 reps with 60 seconds of rest.

2. Walking Lateral Squats with Plate Pressout

Walking lateral squats with plate pressout strengthen quads, glutes, shoulders, and core, adding variety to your workout routine.

1. Hold a weight plate and step laterally while squatting.


2. Repeat for desired reps and sets.


3. Perform 3 sets of 10 to 12 reps per side with 60 seconds of rest.

3. Farmer's Carry

The farmer's carry engages multiple muscles for a full-body workout, perfect for torching calories and achieving weight loss goals.

1. Grab heavy dumbbells, engage your core, and walk forward with steady strides.


2. Complete 3 sets of carries lasting 45 to 60 seconds with 60 seconds of rest.

Jarrod Nobbe, MA, CSCS