The Get-Moving Walking Plan for Beginners

Working out doesn't need to be extreme to provide great results. Simply walking for 30 minutes at a pace that gets your heart rate up can help lower risk of high cholesterol and blood pressure. This Get-Moving Walking Plan for beginners is a four week guide to get your legs beneath you and get you moving!

LEVEL: Beginner

SESSION TIMES: 30 to 35 minutes

Week 1

Sunday

Walk at a steady, moderate pace for 30 minutes.
RPE*: 5

Monday

Walk for 5 minutes at a moderate pace, then do 5 minutes at a brisk pace. Repeat 2x more for a total of 30 minutes.
RPE: 6

Tuesday

Walk or cross- train** for 30 minutes—or take the day off. Your choice.
RPE: 5

Wednesday

Walk for 15 minutes at a moderate pace, then do 10 briskly, followed by 5 fast, for a total of 30 minutes.
RPE: 5–7

Thursday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Friday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Saturday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Note: For your convenience, this guide has been converted to be easier to read on mobile. If you would like to view it as an image grid, click here.

Week 2

Sunday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Monday

Walk for 5 minutes at a moderate pace, then do 5 minutes at a brisk pace. Repeat 2x more for a total of 30 minutes.
RPE: 6

Tuesday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Wednesday

Walk for 20 minutes at a moderate pace, then do 10 briskly, followed by 5 fast, for a total of 35 minutes.
RPE: 5–7

Thursday

Walk for 25 minutes at a moderate pace, then go briskly for 10 minutes, for a total of 35 minutes.
RPE: 5–6

Friday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Saturday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Week 3

Sunday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Monday

Walk for 5 minutes at a moderate pace, then go briskly for 10. Repeat 2x more for a total of 30 minutes.
RPE: 6

Tuesday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Wednesday

Walk for 20 minutes at a moderate pace, then do 10 briskly, followed by 5 fast, for a total of 35 minutes.
RPE: 5–7

Thursday

Walk for 25 minutes at a moderate pace, then go briskly for 10 minutes, for a total of 35 minutes.
RPE: 5–6

Friday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Saturday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Week 4

Sunday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5

Monday

Walk for 9 minutes briskly; recover for 1 minute. Repeat 2x more, for a total of 30 minutes.
RPE: 6

Tuesday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Wednesday

Walk for 20 minutes at a moderate pace, then do 10 briskly, followed by 5 fast, for a total of 35 minutes.
RPE: 5–7

Thursday

Walk for 25 minutes at a moderate pace, then go briskly for 10 minutes, for a total of 35 minutes.
RPE: 5–6

Friday

Walk or cross- train for 30 minutes—or take the day off. Your choice.
RPE: 5

Saturday

Walk at a steady, moderate pace for 30 minutes.
RPE: 5


*RPE: Rate of Perceived Exertion. RPE is a self-measurement of how hard you feel you’re working out, with 0 being no effort and 10 being heart-pounding, sweat-dripping super hard. Aiming for an RPE of at least 5 will help produce the best weight-loss results.

**Cross-train: Choose an activity, other than walking, that you enjoy. It can be cardio or resistance moves—anything from swimming to yoga.

Adapted from Family Circle.

© Meredith Corporation. All rights reserved. Used with permission.

The information and tness plan provided in this document are not intended to be a substitute for professional medical advice. Always consult with your physician or other quali ed health provider before beginning a tness plan.