Rise and Stride: You Could Walk Off Up to 10 Pounds in 28 Days


By: , – Nicole Nichols, Certified Personal Trainer
  :  74 comments   :  2,326,683 Views

When's the best time of day to exercise? First thing in the morning of course! Morning exercisers tend to stick with their workouts because nothing else (besides sleep) has a chance to get in the way. So I designed this progressive four-week walking program specifically for morning walkers who might meet up with friends to keep their workouts social and motivating.
You can, of course, do these workouts solo, on a treadmill or outdoors, or any time of day. Each one burns about 300 calories. Coupled with a reduced-calorie diet (try SparkPeople's free calorie tracker to find out how much you should eat to lose weight), this plan can help jump-start your weight loss in just one month! 


Day Workout Intensity Total Minutes
Sunday Practice maintaining a consistent pace. RPE: 5 30
Monday Walk briskly for 5 min; go hard for 1 min. Repeat 5 times. RPE: 5-7 30
Tuesday Ready to work? Increase your pace or incline at least 4 times along the way. RPE: 5-7 30
Wednesday Hum a song that you and your friends know and stay on pace with it. RPE: 5 30
Thursday Increase your pace or incline at least 4 times. RPE: 5-7 30
Friday Walk briskly 5 min; go all-out for 1 min. Repeat 5 times. RPE: 5-7 30
Saturday Rest today.    


Day Workout Intensity Total Minutes
Sunday Walk up and down hills as many times as possible. RPE: 6-8 35
Monday Walk as fast as you can. RPE: 8 35
Tuesday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Wednesday Strut at a steady, moderate pace. RPE: 5 40
Thursday Have a friendly race uphill. RPE: 6 30
Friday Step briskly for 6 min, then super fast for 2. Repeat 5 times. RPE: 6-8 40
Saturday Rest today.    


Day Workout Intensity Total Minutes
Sunday Maintain your pace and intensity. RPE: 6 40
Monday Walk as fast as you can for 5 min; recover. Repeat. RPE: 6-8 40
Tuesday Work your glutes: Climb a slight hill or incline most of the workout. RPE: 7 40
Wednesday Walk quickly for 6 min; walk your fastest for 3 min. Repeat 5 times. RPE: 6-8 45
Thursday Trek up and down a tough hill nonstop. RPE: 6-8 45
Friday Find a slight hill to climb steady and strong most of the workout. RPE: 7 45
Saturday Rest today.    


Day Workout Intensity Total Minutes
Sunday Walk 6 min; up the pace OR incline for 3 min. Repeat. RPE: 6-8 45
Monday Maintain a fast and furious speed. RPE: 7 45
Tuesday Walk up and down a hill as many times as possible. RPE: 6-8 45
Wednesday Walk briskly for 6 min; boost speed or incline for 3 min. Repeat. RPE: 6-8 45
Thursday Work your butt off today. Talking should be difficult. RPE: 7-8 45
Friday Grand finale! Go all-out. Change incline and speed at will. RPE: 8 45
Saturday Rest today. You've earned it!    

Going fast enough? Count your strides for one minute. Your goal is at least 55 strides per minute. For a guide to workout intensity and RPE (your rate of perceived exertion), click here.

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    I love to walk! Thanks for these great tips! - 2/21/2018   7:46:31 AM
  • 73

    JVANAM Decide that you want it more than you are afraid of it. ~ 1/15/18 - 1/16/2018   4:01:37 PM
  • GAILC94
    This is perfectly timed! I also like how it is worded. When I am fired up with enthusiasm I can loose the first ten pounds quickly. I clicked around a bit and couldn’t find a way to post with other people doing this. If someone could tell me where I can post with others, it would be appreciated. - 1/2/2018   6:36:48 PM
  • 71
    Thanks - 12/21/2017   12:26:02 PM
  • 70
    Good info, thanks. - 12/11/2017   12:08:27 PM
  • 69
    thanks. - 11/25/2017   5:25:06 PM
  • 68
    Awesome - 11/24/2017   7:01:10 AM
  • 67
    Seriously? - 11/23/2017   6:48:00 PM
  • 66
    Looks good but I think you should take a rest day on Sunday not Saturday! Go exercise your spiritual side on Sunday. - 11/23/2017   2:10:55 PM
  • 65
    Interesting - 11/23/2017   11:38:25 AM
  • 64
    great - 11/23/2017   10:16:29 AM
  • 63
    I like the fact that all workouts are less than an hour. Doable for most folks especially if you engage in a lot of "screen time." - 11/23/2017   2:53:30 AM
  • 62
    The amount of weight loss and the number of calories burned a day depend on starting weight and calorie intake. I weigh less than 150, when I do intervals with Max training for 50 minutes, I burn less than 300 kcals. Someone who weighs more will likely burn more. - 11/2/2017   2:46:30 PM
  • 61
    Great info - 10/27/2017   1:05:36 AM
  • 60
    I have walked off over 100 pounds. It works! - 10/6/2017   9:54:20 AM
  • 59
    I used to love my treadmill, now hip pain causes it to just sit and wait for me as it gathers dust. - 8/23/2017   8:08:51 AM
  • 58
    Walking is my "go to" exercise. - 8/16/2017   12:08:45 PM
  • 57
    Also to those who say this an unrealistic goal because 1-2 pounds per week is healthy......it says You COULD lose UP TO 10 pounds in 28 days......key words people....so between 1 & 10 pounds COULD be lost in 28 days!😉 Stay Clam & Walk On! - 8/10/2017   8:15:33 AM
  • 56
    And just think how much more you could lose when you change your eating as well!!! - 8/10/2017   8:10:06 AM
  • 55
    I am definitely in on the walking. - 7/19/2017   10:10:13 AM
  • 54
    Thanks for this article. I'm sure this program would work even if a person didn't reach certain speeds. - 6/27/2017   10:26:05 AM
  • 53
    I absolutely agree that you can walk miles and miles, but without diet-change, you will not see results. But I like the emphasis on walking...no need for gym memberships or equipment. - 3/18/2017   11:35:29 AM
  • 52
    I can tell you from personal experience it is nearly impossible to walk off pounds without a change in diet. And if you happen to be insulin resistant even more so. - 12/27/2016   3:56:45 PM
  • 51
    This feels like clickbait. Spark usually has more sensible articles. - 9/2/2016   7:41:40 AM
    Hate to show my ignorance, but what is RPE? Never mind, I just saw the answer. - 11/3/2015   11:23:47 PM
  • 49
    This is NOT something you can do outside...unless you put your treadmill outside.... - 7/9/2015   9:44:20 AM
  • 48
    For those concerned about the title: it says, "up to" 10 lbs. It is possible to lose 10 lbs (safely) in a month if you are just beginning. Usually it is water weight. After that, it usually tapers off to averaging at 1-2 lbs a week. Everyone loses weight differently, anyway. Some metabolisms are higher than others. I think the danger is more in our mindset; we should always be focused on striving for better health vs. just trying to get skinny as quickly as we can. If you lose 10 lbs in 28 days even though you were following all the sage advice out there for safe, slow, steady weight loss... why complain? - 4/19/2015   5:19:24 PM
  • 47
    Very disappointed in Spark! That headline goes completely against the usual philosophy & is more worthy of a cheesy magazine at the grocery checkout. What happened to a safe 1-2 pound a week loss? I'm all for walking programs, just not hyperbole & unrealistic expectations.
    - 3/28/2015   3:03:09 PM
  • 46
    A very good article and reasonable, effective plan. It will increase your fitness level. However, 10 pounds in 28 days? Only if you watch your calories too or perhaps if you are starting from a very sedentary lifestyle. Still, very much worth the effort. - 2/19/2015   9:00:36 AM
    This is so do-able. Max commitment is 45 minutes a day, six days a week. For most of us, that averages out to just one less TV show a night. - 2/2/2015   3:08:25 PM
    This is so organized. Love it. Thanks for this decent and easy to follow guide. :-) - 1/5/2015   4:33:51 PM
  • 43
    I don't drive so I usually walk (or cycle) everywhere. 8 years ago I managed to lose 17 kilos (about 37 pounds) in a few months, just walking everyday to and from work and being a bit more careful with my diet. I'm trying this again now, because I have regained 5 kilos and I want to lose some more. I try to be determined! ;) - 8/17/2014   6:01:26 AM
  • 42
    I work out during lunch at work - my walking work out is to walk the parking ramp 2 times (that's 7 levels). the incline is already built into the parking structure. Usually once a week I'll do the stairs up and then run down - x 5 times (515 stairs). Always careful to look for cars! I call this my personal indoor incline ramp - and it's always covered from the weather. - 8/3/2014   10:56:11 AM
  • 41
    For those who walk an hour a day and keep to less than 1500 calories but don't lose weight I suggest looking at the food you eat for one, and second, change up your exercise. You need to get your body out of its comfort zone. To jump start some weight loss eat LOTS of veggies and fruit, no to practically no bread, pasta or starchy veggies (potatoes, corn), and very limited dairy. All I can say is it worked very well for me. After I got a few pounds off I ate more normally but still somewhat restricted. Normalize your weight for 2 weeks or more then do it again. I used ideas from Eat to Live to get started. I don't entirely agree with the philosophy of the book but it was a great kickstart to weight loss. - 7/18/2014   9:21:17 AM
  • MICHIE632
    I have been a walker for many years now. I usually walk about 5000 steps a day to and from work (I get off the subway 2 stops before my regular stop when I have time inthe morning. I had no trouble keeping my weight down until I passed the age of 50. We do a lot of walking on the weekends, some hill work but I now have trouble trying to lose the belly fat.

    I used to drink about 6 oz of wine with my dinner every night, but have cut back to only 2-3 nights a week. It used to work quickly, but now I need to find other ways to cut my calories without completely depriving myself.
    If I am very strict on myself, that lasts about 2 weeks, if that and I set myself up to fail. If I told my doctor, he would say, well you are getting older and won't lose the weight. Should I include more upper body work? - 7/15/2014   9:12:41 PM
  • 39
    I've been speed walking for years, but as I got older it's not speed any more, but it still has me huffing and sweating. It never helped me to lose weight no matter how long or how much extra I did as I walked (carrying the body blade, light weights with arm exercises). I still gained my middle aged surplus weight, now I have the over 60 surplus. Still walking, but I need to combine it with eating even more sensibly than I do now. Even doubling up on my walking doesn't help drop any pounds. I must be from another planet or somewhere? I could not get the speeds recommended on this challenge. I was happy to see something new that I can do but the speeds are too high for these legs! Walking is very good though. I don't think there is a mph specified but saying fast and furious, that means "more than I can handle". I'd still be going at my regular speed. - 7/15/2014   7:11:48 PM
  • SRAFNA63
    This kind of walking schedule will really help me to stay focused and progress each day. It will definitely be a great help. Thank you. - 7/15/2014   9:17:44 AM
  • 37
    Looks easy, fun and, most of all, effective! I have only 10 pounds to go and maybe this will do it. I'm starting this today!!! - 7/15/2014   9:10:40 AM
  • 36
    It says RPE 5 NOT MPH 5. It is even defined right under the charts.
    Rate of perceived exertion of 5 means working at half of your capability. Working at a 10 would be all out, working at a 1 would be barely moving. - 7/15/2014   8:24:45 AM
  • 35
    BRONW3N - I'm the same way, 3-3.5 is brisk walking before it turns into a jog for me. It's always funny to be on a treadmill running my little heart out at 4.5 mph and someone next to me is still walking at the same pace lol. - 7/15/2014   7:07:36 AM
  • 34
    I agree with HillSlug below. If you are already at 100 miles walking (or running) per month, doing this won't drop 10 more pounds. You cannot outwalk or outrun your fork. - 7/15/2014   6:11:11 AM
  • BR0NW3N
    I dunno about this. Maybe it's just because I'm short, but even when I've trained every day for months there is no way I can "walk" at 4 mph. At that speed I'm RUNNING. Period.

    Now, if it were *possible* for me to walk at 4 mph, I'm sure it would help me drop the pounds. As it is I think I'll just keep plodding along at 2-3 mph and call it good.

    :-) - 6/6/2014   12:05:40 AM
  • HILLSLUG98239
    I have to question whether losing ten pounds a month is the type of sustainable weight loss SparkPeople preaches. If a person is fit enough to walk 4-4.5 mph with an RPE of 5, they're probably not carrying the kind of extra weight that comes off quickly. - 4/9/2014   1:04:20 PM
  • 31
    does this work for people who already walk a lot? I have been walking really fast (as in, if my feet went any faster I would be jogging) for 60 mins per day for a month on 1200 - 1500 calories a day and only lost 1 pound. Am I doing something wrong? I have stuck to my plan religiously and not missed any days of exercise and I haven't gone over my recommended calories, not even once most days my intake is only between 1220 and 1300. - 2/14/2014   12:39:33 PM
    I do 3.8/4.0 and I am doing grest. Each time try to go a little more. - 5/8/2013   8:03:19 AM
  • 29
    I do a lot of walking outside when the weather is warm, but in the cold weather I walk on a treadmill. I think either is good provided I don't settle into a rut. Meaning I need to make sure I step it up when it gets too easy by walking faster, longer or by increasing the % of incline on the treadmill. - 1/12/2013   8:16:46 PM
  • 28
    One of the smarter pieces of advice I got about weight loss articles is always read "up to" as "less than" since they actually mean the same. I walk 3-4 miles and sometimes more daily, and adhere to a 1100-1200 calories a day diet, and the most I ever lose is 6# a month, but usually 4-5#. If you follow this program and only lose 5# that month, don't be dismayed--that is probably the average, and you are doing great. - 1/7/2013   10:44:30 AM
  • 27
    I moved to the city last year and got rid of my car (which was a necessity in the suburbs back home). It's AMAZING what walking has done to help me lose weight but also tone my legs and butt! I've never had toned legs before. Suddenly I was able to wear the normal boots instead of wide calf. Granted, the healthy eating and water drinking contributed to the weight loss, but the walking has been the biggest part! Ironically I got a dog in September and thought I would walk even more but it's been cold and logistics are more difficult (I used to walk for errands but I can't take her in most places). - 1/4/2013   12:55:08 AM
  • 26
    Previously, I focused my workouts on the gym - elliptical, treadmill, and weights.
    Following surgery, I started walking instead over the summer. It's remarkable how effective it is! I have slowed down over the past couple months due to severe bronchitis which puts me at risk for pneumonia if I don't have complete rest. But I'm ready to get going again.
    I'm curious how people can walk at 4-4.5 mph. Even at my fittest and thinnest, the most I can do on a treadmill is 3.8 mph and I generally walk at a pace a little over 3.5 mph. Maybe 3.6-3.7. My legs are so short, I'm going as fast as humanly possible at that pace. Is that really feasible for most people? I'm wondering if my short legs are part of the problem - I have a very short stride... - 1/3/2013   11:29:15 AM
    YES I GOING TO - 1/3/2013   9:42:55 AM

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