I LOVE WALKING! As I’m sure you all know, it’s honestly one of my favorite exercises because it doesn’t feel like exercise—I genuinely enjoy it! Plus, it’s an awesome fat-burning activity and perfect if you’re trying to lean out your legs. Walking is super easy to fit into any schedule, especially during the holiday season, and it’s the focus of our 30-day walking challenge!
WAYS TO MAKE WALKING FUN
Before we jump in, let’s talk about a few ways to keep your walks fun and interesting so you can stay motivated every step of the way.
EXPLORE NEW AREAS
Instead of walking your usual route, mix it up and explore a new area! Drive to a different neighborhood or a nearby park, and enjoy the change in scenery. It’s amazing what a little variety can do—it feels refreshing to look around at different surroundings and see new things you wouldn’t normally notice.
DO IT WITH A FRIEND
Walking with a friend is one of the best ways to keep things interesting! I could walk for hours when I’m chatting and catching up with someone else. Next time you’re looking for something fun to do together, suggest a walk. With a buddy, it won’t even feel like a workout!
MUSIC
If I’m walking solo, I have to bring my music. It keeps me entertained and motivated, especially when I’m on longer walks. I like to have a few different playlists on rotation so I don’t get tired of the same tunes. Pump up the volume, and let your playlist keep you energized!
TAKE A DOG
Although I don’t have a dog myself (I really wish I did!), if you do, make the most of it! Dogs are adorable walking companions, and they keep things fun and entertaining. They love exploring and will keep you moving. If you don’t have a dog, maybe borrow a friend’s or offer to walk a neighbor’s dog. You’ll never get bored with a furry friend by your side!
REWARD YOURSELF
Give yourself a reward to look forward to! Plan to meet a friend or family member for lunch, a movie, or some shopping, but make it a rule that you’ll walk there. Try to fit in at least 30 minutes each way, or if it’s too far, drive part of the way or take public transport and then walk the final 30 minutes. It’s a fun way to combine fitness with something enjoyable.
READY FOR THE 30-DAY WALKING CHALLENGE?
Now that we’ve got some tips to keep things fun, let’s dive into our 30-day walking challenge! This challenge is designed to gradually increase your daily step count to build stamina and make walking a daily habit. I’ve created two levels—one for beginners and intermediates, and one for advanced walkers.
HOW TO COMPLETE THE CHALLENGE
To track your steps, you’ll need a pedometer or your smartphone. iPhones come with a Health app to monitor steps, and if you’re using another device, you can download free apps like Runkeeper or Map My Walk.
Every morning, start your day with a 30-minute walk to boost your energy, clear your mind, and set a positive tone for the day. This morning routine can make a huge difference—and it even helps with making healthier food choices throughout the day. Just set your alarm 30 minutes earlier, and you’re good to go!
The rest of the steps? Get creative! You can add steps by:
- Taking a few laps around the office every hour
- Choosing stairs over elevators
- Walking to work or the train station
- Taking a stroll during lunch breaks
BEGINNER / INTERMEDIATE CHALLENGE
Here’s a gradual plan to work up to 10,000 steps a day. Just follow the daily step count below, and you’ll build stamina over time:
| Day | Total Daily Steps |
|---|---|
| 1 | 4,000 |
| 2 | 4,500 |
| 3 | 5,000 |
| 4 | 5,500 |
| 5 | 6,000 |
| 6 | 6,500 |
| 7 | 7,000 |
| 8 | 7,500 |
| 9 | 8,000 |
| 10 | 8,500 |
| 11 | 9,000 |
| 12 | 9,500 |
| 13 | 10,000 |
| 14 | 10,000 |
| 15 | 10,000 |
| 16 | 10,500 |
| 17 | 10,500 |
| 18 | 11,000 |
| 19 | 11,000 |
| 20 | 11,500 |
| 21 | 11,500 |
| 22 | 12,000 |
| 23 | 12,000 |
| 24 | 12,500 |
| 25 | 12,500 |
| 26 | 13,000 |
| 27 | 13,000 |
| 28 | 13,500 |
| 29 | 13,500 |
| 30 | 14,000 |
ADVANCED CHALLENGE
Ready to take it up a notch? For my advanced walkers, your goal is to hit 10,000 steps every single day for 30 days. Consistency is key—are you up for it?
SHARE YOUR PROGRESS!
I’d love to hear how you go with this challenge! Drop me a message or tag me on social media so we can celebrate your progress together. Let’s make these 30 days all about moving, feeling good, and challenging ourselves. Happy walking!
Love Rachael xx
It’s FREE
13 Responses
Hey Rachael,
I’m a petite endomorph and I really want to have slim legs and thigh gap. Is walking in the park, at normal pace covering about 10-12 kms enough to slim down the legs. Since I’m not willing to join gym or own a treadmill, will doing this help me out?
Hey lovely,
Walking at least 10 000 steps per day is a great thing for slimming down! :)
If you mix it with a healthy diet and some resistance workouts you should be on a great path to slim down and tone your legs and whole body overall.
Here is the link to my very detailed blog post on endomorphs that you may find helpful. :)
Love,
Ana
Can you walk too much? Currently I walk between 12,000-15,000 steps a day.
I go on two 25-30 minute “power” walks a day. But I also have to walk the kids to/fro school, take the dog around the block and run errands. Also, my job is active and I walk around a fair amount for that. I tend to walk quickly even when I’m not doing it for fitness- so my exercise tracker/program counts most of my steps as “exercise.”
I try my best to do all my exercise walks on flat ground like you recommend, but there are gradual hills all around where I live.
With this amount of walking and the terrain, am I risking bulking up?
Hi lovely,
You can never walk too much! :) Walking is one of the best workouts for slimming down your legs, so the more you’re able to walk the better.
10 000 steps would be optimal, but feel free to walk even more than that, it won’t bulk you up. Keep up the great work! xx
Love,
Diana
Hi Rachael! I wanted to thank you for all your guidance, help, positive energy and support you are constantly giving to all of us who love and follow your work. A few months ago I incorporated walking into my daily workout routine and it did wonders for my legs. Nothing ever worked for me, but after that I was down two pant sizes in just 5 weeks. And I have only you to thank for that. Last month I moved to a new neighborhood, it’s downtown and the air is so polluted during winter months that I simply can’t do my walks, not even in the morning. I tried a few times but the smog strangled my airways so much I ended up getting sick to my stomach, sitting on the bench grasping for air. The nearest park and track field out of the center are really far away, and joining the gym isn’t an option for me right now. So I wanted to ask if incorporating some form of walking around the house (since the apartment is really spacious) can be a kind of compensation for the days I can’t go out to the track field?
Hi lovely,
I’m so sorry to hear about your struggles. :(
The best solution would be to get a treadmill. In the meantime, you can definitely walk around the house, do high knee runs and dance cardio. This can’t really replace running and walking, but it’s better than not working out at all :). Thank you so much for your amazing support! xx
Love,
Diana
Hi! So, I wanted to know what you mean when you say don’t say don’t use a muscle that much to lose it. How do you exactly don’t use the calf muscle to lose it? Does fast walking for an hour or two build muscle there? If I don’t stretch after my cardio, will it bulk it up? I also am trying to lose weight overall, but I don’t know where to start or how to plan it out. I have always been unsuccessful. I want to do fasted cardio in the morning, and strength training in the night. Do you have any suggestions as to how I can go about that? The thing is, I really want to lose weight by walking and strength training. If possible, can you tailor a workout routine that I can do everyday? Thank you so much :)
Hi Jane, I mean don’t do any exercise that really uses the calf muscle, but it is very difficult to avoid using your calves! Walking will use your calf muscle a little bit but shouldn’t build too much muscle. If you don’t stretch, then no that won’t bulk you up. I think fasted cardio in the morning and strength training at night is a great idea! I can’t tailor you a workout plan sorry, but please have a look at my eBooks if you want a program! Good luck xx
Hey Rachel! You know, I have been doing this challenge starting last week, and I try to aim for 10,000 steps a day, but some days I get 6,000 steps or so forth! I haven’t seen any difference in my calves so far, but I feel like it will take me a long time to get them to slim down. The thing is, I always was worried that my calves were mainly muscular. But when I squish it, I can feel a TON of fat. Which leads me to this question: Can fat be near or within muscle, which may be responsible for why my muscles appear to look bigger? What if my muscles aren’t the culprit, but rather the amount of fat near or within the muscle? Is it possible for fat to be near or within the muscle? If so, can we lose that fat? It’s just that it is actually very hard to determine whether your calves or legs in general is muscular or fat, but I wanted your insight. I am walking everyday, and in one of your posts, you said that short endomorphs are better off walking. The thing is, I want that to be an effective way to lose weight. So, I was wondering how many miles, time, etc. do I need to walk everyday to lose a pound a week? I downloaded my plate app, and it says that I should eat 1734 calories to lose one pound a week. So how many calories should I burn in order to achieve that goal? Oh, and I am going to start resistance training for my upper body only because it needs more muscle definition (aka. getting a flat stomach, skinny back, sculpted upper torso). My lower body has a curvy feature already, so I just want to slim it down much as possible, whether it be to lose fat, or to lose muscle. Love you so much, Rachel!
Hi Jane! Good for you with the walking – you’re doing great! Calves are a difficult one. I have written a blog post on how to slim calves so have a read of that if you haven’t already. Generally, if you tense your calves and can still feel fat, then it is fat. But if they are rock solid, it is muscle. Having fat on your calves will make them appear bigger, but it won’t make the muscle bigger. Muscles only get bigger when you use them. You CAN lose fat from your calves but it is probably the most difficult place on your entire body to lose fat and most exercises use your calves. Running will build muscle in your calves so I would stick to walking like you’re doing. You could also try swimming, but it will use your calves a bit too (not as much as running). I would walk every day if you can. You need to burn around 2200 calories per day, which includes how much your body burns naturally (your basal metabolic rate) + what you burn through your workout. Have a read of this blog post for more explanation on how to calculate your daily calorie intake. I hope that helps! xx