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A Sample Walking Program

Warm up Time Fast Walk Time* Cool Down Time Total Time
Week 1 Walk slowly
5 min.
Walk briskly
5 min.
Walk slowly
5 min.
15 min.
Week 2 Walk slowly
5 min.
Walk briskly
8 min.
Walk slowly
5 min.
18 min
Week 3 Walk slowly
5 min.
Walk briskly
11 min.
Walk slowly
5 min.
21 min.
Week 4 Walk slowly
5 min.
Walk briskly
14 min.
Walk slowly
5 min.
24 min.
Week 5 Walk slowly
5 min.
Walk briskly
17 min.
Walk slowly
5 min.
27 min.
Week 6 Walk slowly
5 min
Walk briskly
20 min.
Walk slowly
5 min.
30 min.
Week 7 Walk slowly
5 min.
Walk briskly
23 min.
Walk slowly
5 min.
33 min.
Week 8 Walk slowly
5 min.
Walk briskly
26 min.
Walk slowly
5 min.
36 min.
Week 9
& Beyond
Walk slowly
5 min.
Walk briskly
30 min.
Walk slowly
5 min.
40 min.

*If you walk less than three times per week, increase the fast walk time more slowly.



The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. WIN provides information on weight control, obesity, and nutritional disorders. WIN responds to requests for information; develops, reviews, and distributes publications; and develops communications strategies to encourage individuals to achieve and maintain a healthy weight.
last updated: 10 February 1998




last update: February 2009



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