{"id":57105,"date":"2023-11-21T19:54:43","date_gmt":"2023-11-21T19:54:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57105"},"modified":"2024-12-25T11:39:20","modified_gmt":"2024-12-25T11:39:20","slug":"28-day-indoor-walking-weight-loss-challenge","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/","title":{"rendered":"The 28-Day Indoor Walking Weight Loss Challenge Explained"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#What_Is_a_28-Day_Indoor_Walking_Challenge\" >What Is a 28-Day Indoor Walking\u00a0 Challenge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Does_a_28-Day_Walking_Challenge_Work\" >Does a 28-Day Walking Challenge Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Can_I_Lose_Weight_by_Doing_Indoor_Walking\" >Can I Lose Weight by Doing Indoor Walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#How_Much_Weight_Can_I_Lose_In_1_Month_By_Walking\" >How Much Weight Can I Lose In 1 Month By Walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#How_Much_Indoor_Walking_Is_Needed_to_Lose_Weight\" >How Much Indoor Walking Is Needed to Lose Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Is_the_Indoor_Walking_Challenge_Good_for_Seniors\" >Is the Indoor Walking Challenge Good for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#How_to_Get_Started\" >How to Get Started<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Sample_28-Day_Walking_Challenge_Treadmill_Workout_for_Beginners\" >Sample 28-Day Walking Challenge Treadmill Workout for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Does_a_morning_walk_reduce_belly_fat\" >Does a morning walk reduce belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Is_indoor_walking_better_than_outdoor_walking\" >Is indoor walking better than outdoor walking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#Can_I_lose_weight_by_walking_for_30_minutes_every_day\" >Can I lose weight by walking for 30 minutes every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#What_exercise_is_equal_to_walking\" >What exercise is equal to walking?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Walking is an underrated exercise, particularly when compared to fancy gym equipment and high-intensity workout routines. The truth is that walking can be just as effective, if not more so, at burning calories and promoting overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If for nothing else, you should consider the convenience and low-impact nature of this activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re in any doubt, the World Health Organization recommends adults engage in at least 150 minutes of moderate-intensity aerobic physical activity a week (<\/span><a href=\"https:\/\/www.emro.who.int\/health-education\/physical-activitiy\/promoting-physical-activity\/What-is-the-recommended-amount-of-exercise.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), and <a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">walking<\/a> fits the bill perfectly.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Other authorities echo this sentiment, emphasizing the importance of regular physical activity for maintaining a healthy weight and preventing chronic diseases (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, the <strong>28-day indoor walking weight loss challenge<\/strong> presents an opportunity to kickstart your health journey in a way that is manageable and sustainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to learn how you can take steps towards a healthier you, from the comfort of your own home.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_28-Day_Indoor_Walking_Challenge\"><\/span><b>What Is a 28-Day Indoor Walking\u00a0 Challenge?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <strong>28-day indoor walking weight loss challenge<\/strong> is a structured exercise plan involving daily walks inside your home or any other enclosed space.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal of this challenge is to increase your overall physical activity levels and help you shed some pounds. It can also serve as an excellent way to incorporate movement into your daily routine, particularly if you have a sedentary lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s the what and why of the<strong> indoor walking<\/strong> workout challenge, but there&#8217;s more to it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First and foremost, it&#8217;s<\/span><b> low-impact.<\/b><span style=\"font-weight: 400;\"> Walking is gentle on your joints, which makes it suitable for people of all ages and fitness levels. This also means there is a lower risk of injuries compared to high-intensity exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s convenient: <\/b><span style=\"font-weight: 400;\">There\u2019s no need for fancy equipment or a gym membership. You can do it anytime, anywhere, as long as you have enough space to move around.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s versatile: <\/b><span style=\"font-weight: 400;\">You can easily modify your walking routine according to your needs and preferences. Want more of a challenge? Increase your speed or add an incline by using stairs or a small step stool.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s cost-effective:<\/b><span style=\"font-weight: 400;\"> Walking is free! All you need are comfortable shoes and some motivation to get moving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It&#8217;s sustainable:<\/b><span style=\"font-weight: 400;\"> The 28-day timeframe is long enough to develop a habit, and walking is an activity that you can continue long-term without feeling burnt out.<\/span><\/li>\n<\/ul>\n<p><b>It has numerous health benefits.<\/b><span style=\"font-weight: 400;\"> Walking helps with weight loss while also improving cardiovascular health, boosting mood and cognitive function, strengthening bones and muscles, and reducing the risk of chronic diseases such as heart disease and diabetes (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\">experience the fun side of fitness <\/a> and dieting with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_a_28-Day_Walking_Challenge_Work\"><\/span><b>Does a 28-Day Walking Challenge Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 28-day walking challenge works because it&#8217;s a SMART (specific, measurable, attainable, realistic, and time-bound) goal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s specific, as it involves walking for a designated period of time each day. It&#8217;s measurable, as you can track your progress by monitoring the number of steps or distance covered.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s attainable and realistic, as it fits into most people&#8217;s daily schedules and doesn&#8217;t require any special skills or equipment. And finally, it has a set timeframe of 28 days, which provides a clear end goal and motivation to stay committed.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-57113 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1-1024x576.png\" alt=\"28-day indoor walking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_by_Doing_Indoor_Walking\"><\/span><b>Can I Lose Weight by Doing Indoor Walking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Indoor walking for weight loss is a proven method, as long as you do it in combination with a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the American Council on Exercise, a person who weighs 150 pounds can burn approximately 300 calories walking for an hour at a moderate pace (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/tools-calculators\/physical-activity-calorie-counter\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It gets better: walking can also boost your metabolism, which makes it easier to maintain weight loss in the long term. In addition, as you build endurance and increase the intensity of your walks, you&#8217;ll continue burning more calories.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_I_Lose_In_1_Month_By_Walking\"><\/span><b>How Much Weight Can I Lose In 1 Month By Walking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can lose anywhere from 4 to 8 pounds in one month by walking regularly and combining it with a healthy diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, individual results may vary depending on factors such as starting weight, fitness level, and calorie intake. However, incorporating walking into a sedentary lifestyle should lead to weight loss over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to directly burning calories, walking has indirect benefits that contribute to weight loss. For example, it can reduce stress and improve sleep quality, both of which are associated with weight gain. Furthermore, walking regularly can help you build strength and stamina, which will allow you to engage in other physical activities that help with weight loss (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/walking-for-good-health\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read our Calories Burned Walking 2 Miles blog to learn more about the relationship between walking and weight loss.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Indoor_Walking_Is_Needed_to_Lose_Weight\"><\/span><b>How Much Indoor Walking Is Needed to Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">30 minutes of moderate to brisk walking is the recommended daily duration for weight loss. You should repeat this at least five days a week, for a total of 150 minutes per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, don&#8217;t be afraid to customize your routine according to your fitness level and goals. You can increase or decrease the duration and intensity of your walks as required.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you&#8217;re just starting, you may want to walk for just 10-15 minutes and gradually work your way up. If you&#8217;ve been walking for a while and want to challenge yourself, you could walk longer, faster, or carry weights while walking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_the_Indoor_Walking_Challenge_Good_for_Seniors\"><\/span><b>Is the Indoor Walking Challenge Good for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Indoor walking is a safe and effective form of exercise for seniors, as it is low-impact and easily adaptable to their fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can help improve balance, coordination, and flexibility, which reduces the risk of falls and injuries. Regular walking can also help maintain a healthy weight, prevent chronic diseases, and improve overall well-being (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10086760\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indoor walking for seniors can be modified in the following ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with shorter durations and gradually increase as needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk at a comfortable pace that allows safe movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use support such as a cane or walker if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate other exercises such as <a href=\"https:\/\/betterme.world\/articles\/21-day-chair-yoga\/\">chair yoga<\/a>, stretching, or light weightlifting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consult a healthcare professional before you start any exercise routine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our Indoor Exercise guide has more tips and modifications for seniors who are looking to incorporate walking into their daily routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-57115 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3-1024x576.png\" alt=\"indoor walking challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Get_Started\"><\/span><b>How to Get Started<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before you start the challenge, consulting your doctor is essential, particularly if you have any underlying health conditions. They can advise you on any modifications or precautions you may need to take.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once cleared by your doctor, you can follow these steps to get started:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set a goal:<\/b><span style=\"font-weight: 400;\"> Determine what you want to achieve through this challenge. Is it weight loss, improved fitness, or simply incorporating more movement into your day?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan your walks:<\/b><span style=\"font-weight: 400;\"> Decide on the duration and frequency of your walks. You can start with 15-20 minutes a day and gradually increase as you progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find an indoor space:<\/b><span style=\"font-weight: 400;\"> Identify a suitable area at home or in your office where you can walk without interruptions or obstacles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pick the right shoes:<\/b><span style=\"font-weight: 400;\"> Invest in a good pair of walking shoes that provide proper support and cushioning to prevent injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> Before each walk, spend 5-10 minutes doing some light exercises such as marching in place or <a href=\"https:\/\/betterme.world\/articles\/can-stretching-make-you-taller\/\">stretching<\/a> to prepare your muscles and joints for movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose an indoor treadmill that works for you:<\/b><span style=\"font-weight: 400;\"> If walking around your home isn&#8217;t feasible, consider an indoor treadmill or walking pad. There are many options available, which range from basic manual treadmills to high-tech models with various features.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider intensity:<\/b><span style=\"font-weight: 400;\"> To increase the calorie-burning potential of your walks, add some intervals where you walk at a faster pace or incorporate some body-weight exercises such as squats or lunges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay motivated and track progress:<\/b><span style=\"font-weight: 400;\"> The key to completing any challenge is to remain motivated and accountable. Use a fitness tracker or journal to record your daily walks and celebrate milestones along the way.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Check out our blog Is Walking In Place a Good Exercise to decide whether walking in place or using a treadmill is the best fit for your needs.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\"><i>Calories Burned Walking 1 Hour: How to Calculate the Calories You Burn While Walking<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_28-Day_Walking_Challenge_Treadmill_Workout_for_Beginners\"><\/span><b>Sample 28-Day Walking Challenge Treadmill Workout for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Day 1:<\/b><span style=\"font-weight: 400;\"> 15-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 2: <\/b><span style=\"font-weight: 400;\">Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 3:<\/b><span style=\"font-weight: 400;\"> 20-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 4:<\/b><span style=\"font-weight: 400;\"> Rest day or light strength training exercises<\/span><\/p>\n<p><b>Day 5: <\/b><span style=\"font-weight: 400;\">Two sets of 10 squats and lunges, followed by a 15-minute walk at a brisk pace (4.0 mph)<\/span><\/p>\n<p><b>Day 6: <\/b><span style=\"font-weight: 400;\">Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 7:<\/b><span style=\"font-weight: 400;\"> 25-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 8: <\/b><span style=\"font-weight: 400;\">Rest day or light strength training exercises<\/span><\/p>\n<p><b>Day 9: <\/b><span style=\"font-weight: 400;\">Two sets of 10 push-ups and tricep dips, followed by a 20-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 10:<\/b><span style=\"font-weight: 400;\"> Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 11:<\/b><span style=\"font-weight: 400;\"> 30-minute walk at a brisk pace (4.0 mph)<\/span><\/p>\n<p><b>Day 12: <\/b><span style=\"font-weight: 400;\">Rest day or light strength training exercises<\/span><\/p>\n<p><b>Day 13: <\/b><span style=\"font-weight: 400;\">Two sets of 10 squats and lunges, followed by a 25-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 14: <\/b><span style=\"font-weight: 400;\">Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 15: <\/b><span style=\"font-weight: 400;\">35-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 16: <\/b><span style=\"font-weight: 400;\">Rest day or light strength training exercises<\/span><\/p>\n<p><b>Day 17:<\/b><span style=\"font-weight: 400;\"> Two sets of 10 push-ups and tricep dips, followed by a 30-minute walk at a brisk pace (4.0 mph)<\/span><\/p>\n<p><b>Day 18: <\/b><span style=\"font-weight: 400;\">Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 19:<\/b><span style=\"font-weight: 400;\"> 40-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 20:<\/b><span style=\"font-weight: 400;\"> Rest day or light strength training exercises<\/span><\/p>\n<p><b>Day 21:<\/b><span style=\"font-weight: 400;\"> Two sets of 10 squats and lunges, followed by a 35-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 22:<\/b><span style=\"font-weight: 400;\"> Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 23: <\/b><span style=\"font-weight: 400;\">45-minute walk at a brisk pace (4.0 mph)<\/span><\/p>\n<p><b>Day 24:<\/b><span style=\"font-weight: 400;\"> Rest day or light strength training exercises<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><b>Day 25:<\/b><span style=\"font-weight: 400;\"> Two sets of 10 push-ups and tricep dips, followed by a 40-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 26:<\/b><span style=\"font-weight: 400;\"> Rest day or light stretching exercises<\/span><\/p>\n<p><b>Day 27:<\/b><span style=\"font-weight: 400;\"> 50-minute walk at a moderate pace (3.5 mph)<\/span><\/p>\n<p><b>Day 28:<\/b><span style=\"font-weight: 400;\"> Rest day or light strength training exercises<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see, this sample 28-day walking challenge includes different durations and intensities, which will keep things interesting and challenging. However, you can modify this plan according to your fitness level and goals as you see fit.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-57114 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2-1024x576.png\" alt=\"28-day indoor walking weight loss challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/visual2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_a_morning_walk_reduce_belly_fat\"><\/span><strong>Does a morning walk reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A morning walk is a great way to reduce belly fat. Walking in the morning on an empty stomach can help target stored fat as a fuel source for exercise, which contributes to weight loss and decreases overall fat. However,\u00a0 a combination of regular walking and a healthy diet is the key to achieving sustainable results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_indoor_walking_better_than_outdoor_walking\"><\/span><strong>Is indoor walking better than outdoor walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Both indoor and outdoor walking have their advantages, and the better option is dependent on your personal preference and fitness goals. Indoor walking is more convenient, can be done in any weather, and provides a controlled environment for seniors with mobility issues.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Outdoor walking allows for terrain and scenery variations and may offer additional health benefits from exposure to natural elements.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_lose_weight_by_walking_for_30_minutes_every_day\"><\/span><strong>Can I lose weight by walking for 30 minutes every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, walking for at least 30 minutes every day can help you lose weight. Consistency is key, and while 30 minutes may not seem like much, it can burn 150-200 calories. Over time, this can lead to significant weight loss, particularly if it is paired with a healthy diet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_is_equal_to_walking\"><\/span><strong>What exercise is equal to walking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">In terms of calories burned, exercises such as cycling, swimming, or elliptical training are similar to brisk walking. However, the exact equivalent is dependent on factors such as your weight, the intensity of the exercise, and the duration. It&#8217;s always best to choose an exercise that you enjoy and can commit to consistently.<\/span><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 28-day indoor walking weight loss challenge is a simple yet effective way of improving your physical and mental well-being. It&#8217;s an accessible and sustainable exercise option that can easily be incorporated into your daily routine, regardless of your age or fitness level.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=2170&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=28-day_indoor_walking_weight_loss_challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Walking is an underrated exercise, particularly when compared to fancy gym equipment and high-intensity workout routines. The truth is that walking can be just as effective, if not more so, at burning calories and promoting overall health. If for nothing else, you should consider the convenience and low-impact nature of this activity. If you\u2019re in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":57112,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[224,75],"tags":[],"coauthors":[125,215],"class_list":["post-57105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-indoor-walking","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 28-Day Indoor Walking Weight Loss Challenge Explained - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 28-DAY INDOOR WALKING WEIGHT LOSS CHALLENGE \u27a4 is a simple yet effective way to improve your physical and mental well-being. Learn how to get started, choose the right equipment, stay motivated, and track progress with our helpful guide.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 28-Day Indoor Walking Weight Loss Challenge Explained\" \/>\n<meta property=\"og:description\" content=\"The \u2605 28-DAY INDOOR WALKING WEIGHT LOSS CHALLENGE \u27a4 is a simple yet effective way to improve your physical and mental well-being. Learn how to get started, choose the right equipment, stay motivated, and track progress with our helpful guide.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-25T11:39:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Hollee Mohni, RD, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Hollee Mohni, RD, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"The 28-Day Indoor Walking Weight Loss Challenge Explained\",\"dateModified\":\"2024-12-25T11:39:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\"},\"wordCount\":1877,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png\",\"articleSection\":[\"Indoor Walking\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Walking is an underrated exercise, particularly when compared to fancy gym equipment and high-intensity workout routines. The truth is that walking can be just as effective, if not more so, at burning calories and promoting overall health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If for nothing else, you should consider the convenience and low-impact nature of this activity.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re in any doubt, the World Health Organization recommends adults engage in at least 150 minutes of moderate-intensity aerobic physical activity a week (<\/span><a href=\\\"https:\/\/www.emro.who.int\/health-education\/physical-activitiy\/promoting-physical-activity\/What-is-the-recommended-amount-of-exercise.html\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">), and <a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\\\">walking<\/a> fits the bill perfectly.\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Other authorities echo this sentiment, emphasizing the importance of regular physical activity for maintaining a healthy weight and preventing chronic diseases (<\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, the <strong>28-day indoor walking weight loss challenge<\/strong> presents an opportunity to kickstart your health journey in a way that is manageable and sustainable.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to learn how you can take steps towards a healthier you, from the comfort of your own home.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 28-Day Indoor Walking\u00a0 Challenge?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The <strong>28-day indoor walking weight loss challenge<\/strong> is a structured exer ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/\",\"name\":\"The 28-Day Indoor Walking Weight Loss Challenge Explained - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png\",\"dateModified\":\"2024-12-25T11:39:20+00:00\",\"description\":\"The \u2605 28-DAY INDOOR WALKING WEIGHT LOSS CHALLENGE \u27a4 is a simple yet effective way to improve your physical and mental well-being. 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Learn how to get started, choose the right equipment, stay motivated, and track progress with our helpful guide.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"The 28-Day Indoor Walking Weight Loss Challenge Explained","og_description":"The \u2605 28-DAY INDOOR WALKING WEIGHT LOSS CHALLENGE \u27a4 is a simple yet effective way to improve your physical and mental well-being. Learn how to get started, choose the right equipment, stay motivated, and track progress with our helpful guide.\u00a0","og_url":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-25T11:39:20+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png","type":"image\/png"}],"author":"Eve Chalicha, Hollee Mohni, RD, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Hollee Mohni, RD, CPT","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"The 28-Day Indoor Walking Weight Loss Challenge Explained","dateModified":"2024-12-25T11:39:20+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/"},"wordCount":1877,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png","articleSection":["Indoor Walking","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Walking is an underrated exercise, particularly when compared to fancy gym equipment and high-intensity workout routines. The truth is that walking can be just as effective, if not more so, at burning calories and promoting overall health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If for nothing else, you should consider the convenience and low-impact nature of this activity.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019re in any doubt, the World Health Organization recommends adults engage in at least 150 minutes of moderate-intensity aerobic physical activity a week (<\/span><a href=\"https:\/\/www.emro.who.int\/health-education\/physical-activitiy\/promoting-physical-activity\/What-is-the-recommended-amount-of-exercise.html\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), and <a href=\"https:\/\/betterme.world\/articles\/calories-burned-walking-1-hour\/\">walking<\/a> fits the bill perfectly.\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Other authorities echo this sentiment, emphasizing the importance of regular physical activity for maintaining a healthy weight and preventing chronic diseases (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, the <strong>28-day indoor walking weight loss challenge<\/strong> presents an opportunity to kickstart your health journey in a way that is manageable and sustainable.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to learn how you can take steps towards a healthier you, from the comfort of your own home.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 28-Day Indoor Walking\u00a0 Challenge?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The <strong>28-day indoor walking weight loss challenge<\/strong> is a structured exer ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/","url":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/","name":"The 28-Day Indoor Walking Weight Loss Challenge Explained - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png","dateModified":"2024-12-25T11:39:20+00:00","description":"The \u2605 28-DAY INDOOR WALKING WEIGHT LOSS CHALLENGE \u27a4 is a simple yet effective way to improve your physical and mental well-being. Learn how to get started, choose the right equipment, stay motivated, and track progress with our helpful guide.\u00a0","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/cover1.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/28-day-indoor-walking-weight-loss-challenge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Walking","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/walking\/"},{"@type":"ListItem","position":4,"name":"Indoor Walking","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/walking\/indoor-walking\/"},{"@type":"ListItem","position":5,"name":"The 28-Day Indoor Walking Weight Loss Challenge Explained"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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