No matter what your goals – to blast fat off your belly or thighs, to strengthen your heart, to fit into your skinny jeans, or to give yourself an overall shape-up, you can achieve all of them. How about a walk? Walking is a great option for those who want to give an overall shape-up!

We are glad to present you with a weight loss power walking challenge. This is a four-week plan that combines steady-state and powered-up pace interval walks along with resistance and flexibility training to boost your burn during walking. Next-level fitness, ladies!

How can you lose weight effectively? You just need to combine a fitness plan with a healthy diet. Some studies show that a combination with dietary changes with exercise can speed up your results. Trinh Le, MPH, RD recommends, pairing an 1,800-calorie diet with 300 extra calories burned each day through exercise can be the better choice for weight loss.

Credit: Freepik

Credit: Freepik

Below you will find a week-plan that can help you burn about 300 calories a day through exercise. Our plan includes walking, strength training and stretching. General recommendations are walking three days a week, strength training for 2–3 days a week, and stretching two days a week.

READ MORE: 10 best exercises for women to lose weight

Credit: Freepik

Credit: Freepik

Do this cycle 4 times, and you may notice that you become stronger each week.

#Day1 – Powered-up pace walk + stretch

#Day2 – Strength training

#Day3 – Steady State walk + stretch

#Day4 – Strength training

#Day5 – Powered-up pace + stretch

#Day6 – Strength training

#Day7 – Active rest day

Credit: Freepik

Credit: Freepik

Powered-up pace walk: you need to begin at an easy pace with a 5-minute walk to warm up your body, then you should use 2-2-1 interval structure to power up your pace for 20–30 minutes.

2 minutes – walk at a brisk, but steady, pace.

2 minutes – move at a brisk, but steady, pace.

1 minute – power up your pace as fast as you can, pumping your arms quickly to propel you faster.

You need to repeat the entire series of 5-minute intervals 4 times for a 30-minute walk and 6 times for a 40-minute walk.

Credit: Freepik

Credit: Freepik

Steady State Walk: you need to begin with an easy pace, 5-minute walk to warm up your body, then maintain a brisk, but steady, walking pace for 30 to 40 minutes. Cooldown for about 5 minutes, moving at an easy pace to recover your breathing and heart rate.

READ MORE: Effective exercises which will help you tighten your butt and tone abs

Strength Training: you need to perform strength-building exercises for 20-30 minutes, using your bodyweight, dumbbells, resistance bands, etc.

Credit: Freepik

Credit: Freepik

Stretching: you can practice stretching after your walks or at another time of your choosing. Focus on stretching your entire body evenly (pay attention to areas that may be tight or stiff).

Active Rest Day: keep moving, even on this day (biking, strolling, gardening, stretching are suitable options for an active rest day).

READ MORE: 5 exercises to get rid of stubborn double chin

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.