If you're looking to lose weight, combining cardio with strength training is effective [1] and recommended by trainers. And walking is one of the best forms of cardio [2] you can do for weight loss because it's low-impact and easy to do anywhere — even indoors! Canfitpro-certified personal trainer and kinesiologist Johanna Sophia [3] (growwithjo [4] on YouTube) knows firsthand that walking works helps with weight loss, since it helped her lose 50 pounds after her pregnancy. She designed this four-week indoor walking and strength training workout plan to help you.
Most of the workouts in this four-week workout plan require zero equipment, except for one, which recommends light dumbbells if you have them. "I'm a firm believer that you can get a good workout in even with your bodyweight if you are willing to push your limits a bit," Sophia said. So grab a mat, a water bottle, and a towel for how sweaty you're about to get!
Sophia said the purpose of this plan is to help you realize that you don't have to be working out for hours in the gym to see results. Those who participate in this challenge may lose one to two pounds per week, which is a healthy amount for a sustainable weight-loss plan [5], but every body is different. Keep in mind that fitness is just one piece of the weight-loss puzzle. Eating a healthy, balanced diet [6], full of veggies, fruits, and other nutrient-dense foods, limited processed foods, and eating in a a modest calorie deficit [7] is essential for weight loss. Your mental health is also important, so be sure to keep your stress levels down [8], get enough sleep [9], and make time in your life for the people and things that bring you joy.
"Don't underestimate walking as a form of cardio and bodyweight exercises as a form of strength," Sophia said. Sometimes you just have to go back to the basics to get rid of that mind block when you want to start a fitness routine, or even continue one that you may have not been enjoying. These basic exercises will take you far if you're willing to commit 20 to 40 minutes per day. The daily workout in this challenge are only a tiny fraction of your day, but can completely transform how you feel the rest of the day. Sophia said, "Do this for you! You deserve it!"
4-Week Indoor Walking and Strength Training Workout Plan For Weight Loss
Equipment needed: lightweight pair of dumbbells (optional)
Directions: Scroll through to find each of the daily workout videos posted below this chart. Each week there are four indoor walking workouts, two strength training workouts, and one rest day. Feel free to adjust the plan to fit your schedule. This is a two-week plan, so you can repeat it twice to make it a four-week plan.
| Day of the Week | Type of Workout |
|---|---|
| Weeks 1 and 3: Monday | Walk: 30-minute 5,000-step plus toned arms workout [10] |
| Weeks 1 and 3: Tuesday | Walk: 45-minute 3-mile indoor walking workout [11] |
| Weeks 1 and 3: Wednesday | Strength: 15-minute lower-body sculpting workout [12] |
| Weeks 1 and 3: Thursday | Walk: 20-minute, 1-mile, 90s theme walking workout [13] |
| Weeks 1 and 3: Friday | Walk: 15-minute fast 1-mile indoor walking workout [14] |
| Weeks 1 and 3: Saturday | Strength: 15-minute full-body cardio plus strength workout [15] |
| Weeks 1 and 3: Sunday | Rest or active recovery: 30-minute restorative yoga [16] |
| Weeks 2 and 4: Monday | Walk: 15-minute, 1-mile, mood-boosting indoor walking workout [17] |
| Weeks 2 and 4: Tuesday | Walk: 60-minute 4.5-mile indoor walking workout [18] |
| Weeks 2 and 4: Wednesday | Strength: 15-minute upper-body workout [19] |
| Weeks 2 and 4: Thursday | Walk: 20-minute low-impact indoor walking workout [20] |
| Weeks 2 and 4: Friday | Walk: 20-minute indoor walking partner workout [21] |
| Weeks 2 and 4: Saturday | Strength: 15-minute bodyweight back workout [22] |
| Weeks 2 and 4: Sunday | Rest or active recovery: 30-minute yoga for stress [23] |