Walk & Strength Training for Weight Loss Plan (Repeatable)

This structured 4-week walk for weight loss plan combines interval walking and strength training to help you improve fitness, build lean muscle, and support sustainable weight loss — without high-impact training.

It’s especially effective in the off-season or between race builds when you want a low-impact weight loss plan that maintains consistency, supports body composition, and builds aerobic base without the stress of high-intensity training.

Designed for strong beginners to intermediate fitness levels who want structured walking workouts with built-in strength training support. This progressive interval walking plan uses moderate-intensity interval walking and progressive overload to steadily increase workload each week. The result is improved aerobic capacity, stronger muscles, and increased daily energy expenditure through a clear, manageable structure.

What You’ll Do Each Week:

✅ 3 structured interval walking workouts (progressive interval density)
✅ 2 steady aerobic walking sessions
✅ 1 active recovery walking session
✅ 3 strength workouts guided by my workout videos (lower, upper, core)
✅ 1 full rest day

Coaching Support Built In:

• Weekly training notes to guide your focus each week
• Detailed workout descriptions inside each session (HR targets + RPE cues)
• Direct email support from Coach Tammy Lee

Included Guides & Tools:

🍎 Healthy & Sustainable Weight Loss Recipes eBook
🍎 Simple 4-Step Guide to Better Portion Control
🍎 Easy Meal Prep Guide & Weekly Planner
🍎 Interactive Weight Loss Workbook

This plan is repeatable, making it easy to extend to 8 or 12 weeks. With each round, improved pacing, stronger lifts, and consistent nutrition habits compound to support continued fat loss and sustainable body composition change.

Coach Tammy Lee
📧 tammy@gofitlife.ca
🌐 gofitlife.ca
Coaching since 1999