3,000+ Step Walking Fat Loss Workout ( No Rest, No Equipment Needed )
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- Опубликовано: 18 ноя 2024
- Heyy guys implement this workout at least 3x weekly but feel free to implement based on your fitness level and scheduling. Please remember consistency is key 🔑.
Free Sample Meal Plan:
Follow this sample meal plan moving forward. If you replace anytime on the plan please replace with suitable alternatives.
Monday:
Breakfast: Fruit smoothie made with mixed berries, spinach, almond milk, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of steamed broccoli (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Tuesday:
Breakfast: Homemade protein smoothie with almond milk, banana, spinach, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled salmon filet with a side of mashed cauliflower and steamed asparagus (~400 calories)
Snack: Rice cake with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled tilapia and a side of roasted Brussels sprouts (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Wednesday:
Breakfast: Oats topped with sliced strawberries, a drizzle of honey, and a sprinkle of chia seeds (~300 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, bell peppers, cherry tomatoes, and lemon vinaigrette (~350 calories)
Snack: Rice cake with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of roasted carrots (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Thursday:
Breakfast: Small bowl of mixed fruits (~150 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, avocado, cherry tomatoes, and cilantro lime dressing (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked potato topped with grilled cod and a side of sautéed green beans (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Friday:
Breakfast: Fruit smoothie made with mixed berries, Greek yogurt, almond milk, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled salmon filet with a side salad (mixed greens, cucumber, cherry tomatoes) and lemon vinaigrette (~400 calories)
Snack: Apple slices with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast, a side of corn, and a side salad with balsamic vinaigrette (~550 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
Saturday:
Breakfast: Healthy cereal with almond milk and sliced banana (~250 calories)
Snack: Small mixed fruit bowl with a handful of cashews (~200 calories)
Lunch: Grilled fish (e.g., tilapia) with a side of quinoa and roasted vegetables (~400 calories)
Snack: whole grain Toast topped with peanut butter (~150 calories)
Dinner: Baked potato topped with grilled chicken breast and a side of steamed broccoli (~400 calories)
Snack: Small mixed fruit bowl with a handful of pistachios (~200 calories)
Sunday:
Breakfast: Homemade protein smoothie with almond milk, mixed berries, spinach, and a scoop of protein powder (~250 calories)
Snack: Small mixed fruit bowl with a handful of almonds (~200 calories)
Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (~350 calories)
Snack: Protein bar (~200 calories)
Dinner: Baked salmon filet with a side of quinoa and roasted asparagus (~400 calories)
Snack: Small mixed fruit bowl with a handful of nuts (~200 calories)
#fatlosschallenge #walking #stepworkout #homeworkoutchallenge #fitnesschallenge #workoutmotivation #getfit #norestdays #workoutideas #fitnesschallenge #fitbodygoals #healthybody #beginnerworkout #burnfatathome #feeltheburnfitness #fullbodyworkout #busymomroutine #gymbro #gymsis
I started August 08, 2024 I started out 3 miles first day second day six miles third day seven mile fourth day 8 miles. I’m between 7 and 8 miles daily. Right now I’m walking everyday for 30 days. I will see where God takes me after the 30 days. I call it my walk with God. I put the word of God in my ear and just walk. It’s so encouraging to me because God speaks to me through his word as I walk. So I’m losing weight naturally and spiritually. I also eat cleaner as well, I call it losing weight Gods way. God Gave us Stuart ship over this body, which mean our body don’t belongs to us it belong to God and he intended for us to take care of it. Because we only get one body.
I do the same thing put god in my ear and just walk
Do you have recordings or recommendations on biblical scriptures you walk by. I need encouragement to do this also. TY for sharing this tip❤
Amen
Amen! Love this and just might take this on as well! Wonderful and beautiful idea!❤
Amen ❤
Works out starts at 2:17
I Started 9/17/2024 I Have A Major Diagnosis Of MS But Im Not Gonna Let That Stop Me Thank U My Brother May God Bless You 👍🏼
Hey MS sis! Lets go!!!
@@reneejones2524 Thank You 🙏🏼 So Much For The Support May God Bless You!
I start this routine in the morning before I start my busy d. Ay at work, whoever else is doing this, let's go strong.💪🏾
I started today... 8/24/24 . Very low impact, but it packs a lot of punch.... I'm sweating.
I'm 62 and 295lbs and I was able to get through this routine. It has very good different exercises. Thank you for making this video young man.❤😊
Tomorrow morning 8/21/24) @ 5am! Father God, help me & give me strength!! BUT GOD!!
THANK YOU! I am starting back into my workout journey! Jobs has been stressing me lately and I can't afford a gym membership. I CAN DO THIS!
YES!!! You can! ❤
Yes, we can! In the name of Jesus! I trust and believe God it is so! Amen and Amen 🙏🏽 🙌🏽 👏🏽 ❤️
Starting 8/28/24. I can do this. I'm committing to 3 days a week plus my daily walks to lose 40 lb. I can do all things through Christ who strengthens me 🙏🏾
I just started tonight 8/29/24 and I really enjoyed it and I will be consistent
Just saw this video starting today 10/01/24
This just popped up .....I'm a 67 retired Air Force Veteran...I have RA everywhere and am in the midst of a 4month flare...everything hurts, but I think I can do this. I plan to try it out this Saturday, 31AUG. Thank you.
You can do it! I’m in the same boat.
Thank you for your Service! You got this!!
Hey brother, I’m 64 (USAF 1978-2000), did you start? and if so, how’s it going?
Thank you for your service, trust God to get you through, you got this. All things are possible to them that believe.
Hey, this workout is a setup😂 . You make it look so easy. Lawd my body start burning. I had to march in place a couple times BUT!!! I kept going. I loved it. See you tomorrow.😂😂😂
You got this
I walk between 10,000 and 15,000 steps a day, so I won't be putting the date here. I just like walking outside and to different walking videos on youtube. This was a good way to help get my steps in, thank you!
Hi Brandon, The Lord helps me to walk 18 blocks 4 days a week in the shade ,thanks for making it simple ❤😊
my first time on this channel and I thought that the workout would not make me sweat but wow, I really broke a sweat & enjoyed it. I will be repeating this workout as it's easy on my 58 year old knees. I started today 27 August 2024
2:30a.m. (ct) Sun. Aug. 18, 2024. Couldn't sleep & came across this Video. I am starting afresh today. I have been having a hard time getting back into a Regular Workout Routine. I thank God, Brandon, for your Video. ❤❤
I’m starting today. August 8, 2024. The promise to myself is to be consistent. Thank you for the meal plan!
Your welcome and you got this. One day at a time
First time viewer and I subscribed. How do you get the meal plan?
Edit: I found it 😂
God bless you brother! You are doing this to bless others! This is a God appointed time for me! 8-7-24. 3x's a week. To start. I was talking to you the whole time brother😆!. It didn't even feel like 15 mins. Once a mister this down at your pace, I will move to one of your other workouts. Thank you for not playing worldly music. I pray that you are blessed beyond measure, my brother! God bless you! To God be all the glory!
New subscriber you got me when you mentioned Christ. I’m so proud of myself just completed my second workout I know in time with the Lord I’ll get where I want to be!! Blessings ❤
💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾
My brother thank you thank you for this workout ‼️ I'm 46 over weight happily married & a father of 4 busy children, I just started a new job that requires me to be a little more physical than my last. This routine you put together is so simple but yet effective I'm so glad I stumbled onto this video as I am starting to get myself together more like you said in the beginning not just exercising but eating better as well as prayer Prayer and more prayer. God is doing a new thing and I think you're part of it so I just wanted to thank you in publicly man. I'm following and once I get stronger with this one I look forward to your next one Shalom brother God bless you. 🤜🏾🤛🏿
I started this routine on September 16, 2024. I am doing this in addition to my weight training. Excited to see where this takes my body.
I watched this yesterday and was like, oh this looks light..fwd to this afternoon I was like ohhhhhh ok, this is a real workout 😂😂😂😂
I started 9/13/2024. Age 62. Goal is to lose 35 pounds.
THANK YOU!!!
GOD bless you!
I started 9/17/24...Can't let my husband get ahead of me😄
Good!!
Your music is so calming, which keeps cortisol levels down.
I've never seen such a demanding workout with this type of calm.
I love it ❤ 65 and still alive. Thank you.
Start date 08/07/24.
Thank you for the meal plan, also.
Just seen the video in my recommendations. Starting with you 8/7.
This video just popped up on my feed today, so this is my first time watching.
I like this young man. Thank you for the meal plan. 🙂
He is so right about taking care of your body (temple). The Most High commands us to do just that!!
I did this at the gym this morning and two ladies were watching me and joined along. You’re the best Brandon!!!
I'm 66, and this is the best I have seen for workers out, with my meal plan. Thank you, and may God continue to bless you, young man in Jesus' Name
Keep God first you got my attention!
Amein
😊😅 2:27 😅😅 2:36 😅😅😅 2:53 2:54 2:54 2:55 2:55 2:55 2:56 2:56 2:56 2:56 3:02 3:09 3:12 3:21 4:02
5:46 5:46
Right!!
I count finding this video as God's way of answering my prayers... thanks for the meal plan
Mannnnn this workout, but I won’t lie, the Holy Spirit saw me through! Thank you Brandon!
I'm 76 and am in treatment for disk structure sciatica. Treatment is working, getting better. I've puzzed about how to resume my previous high volume exercise routine, without triggering a reoccurence. Blessings to you brother for showing me the way!
I'm having surgery on my spine and I want to drop about 20lbs. I must say that your program is great along with prayer. I don't have any pain and it is working for me. Thank you so much for sharing I really appreciate you!
Thank you!! What a short intense workout! Phew!! May God continue to bless you.
Good morning from Barbados.
I just found you and i did it. Thank you
I will try to attend classes at least 3 times a week.
Hi Brandon, this is my first time watching your video. First, when I heard to say God name and prayer you had me. I continue to watch and I'm going to give it a try. I just subscribed to your channel. I have arthritis in my knees, but I think I can do this. I will let you know how things are going for 30 days. Thank you so much!!!
I like the encouragement to keep God first I will be starting my healthy lifestyle on 9/13/2024 with God’s strength and guidance thanks for making this video. God bless
Starting today 10/8 in the UK..so glad I found your channel...thank you🙏❤
Good Morning nephew. I started yesterday 8/24/24 on my daughters 30 birthday. I have to honest yesterday I paused twice. My thighs were burning on fire. But I completed the workout. I was determined to do it again today without stopping. And I can say I proudly mastered it. Thank you for your video. I will follow this same video 4 days a week for a month. I will post a before and after picture. Thanks again
Just started today really great workout and thank for saying pray and don’t stress and to concentrate on learning the moves really uplifting
I will be starting this tomorrow. Usually, I don't even like the music of some of these videos, but I really enjoyed yours. I will keep you updated on my great results.
I started today, 8-31-2024. It is an intense workout. I feel exhausted. I will keep working out to get endurance and strength. Thank you.
Preciate you fam! I'm going to try this.
Praise God! Amen! I am starting August 19. 2024. I like his walk routine because he is very cool, calm, and relaxed as he does each step. This is what I need to keep me breezy! Thank you....
I thought you got a great video. I’m on my way to Panama this weekend. I’ll start a video on September 5 my 69th birthday in Panama. Thank you. Good work out. Good job. God bless.
OMG!! Brandon, I seen your video and saved it to my “At Home Workouts”. I have been consistently power walking almost 10,000 steps and today it rained. I said, I’m doing Brandon’s workout. MAN!!! I’m drenched and my thighs are burning! I LOVE this workout and you love High Knees 🥵🥵😩😂😂. I subscribed to your page and I will definitely do this 3 times a week! THANK YOU FOR THIS and GOD BLESS YOU! Now, let me look at your meal plan! Lol
I'm going to do it! Thank you
Wow! I work out, so I was surprised how much my hips felt this!! Love it
Great workout low impact for the body!
Great workout Thank you💪😀
Thank you. At work doing this
this just popped up in my feed. God's blessings to you! i'm starting 9/11/2024
Im loving it im all in feeling pretty good right now thank you can't wait for more
I need all your help, and with a meal plan. Thank you 😊! May God bless you for all your work and sharing this
Just Seeing This 10/12, Starting 10/13. Thank You.
Thank you. You are definitely a blessing. Starting this week at my own pace. Thank you once again.
Working out with it and watching it at least 3 times every week! Thank you coach! ❤
Will start tomorrow morning because I am just now watching you.
Perfect 💪🏽💪🏽 come back and let me know how everything goes
THANK YOU!!
Starting today with my G7!💚
lets go!!!
peace & blessings 2u all
Starting Oct 9. Thank you!
Your video just popped up on my feed and I want to congratulate you on your 100k followers. Your energy and your message are encouraging and uplifting❤❤
I will try add to my workout regimen. Thanks for sharing.
Perfect and ofc course your welcome 🙏🏽
I will be starting it in a few minutes (8/7/24) and will pledge to do it 3 times a week - at least. great video. Thanks!
Thank you, I have started working out with you. This is my third day. I feel grateful and thank you for this work out. Not hard on my knees.
Good Evening 🙏🙏🏽,
Thank you for all you do. You are such an inspiration and surely a blessing. I always thank God for you and help that you helped. Millions of other people never know the circumstances of others, and this is a great inspiration To get them motivated to get themselves back in health, good health and good shape and eat well and healthy. I think God for you God bless love you keep up the good work.
Start date - 8/7/24. Thank you for all you do Brandon. God bless you.
I did it!!!🎉🎉🎉 I gotta keep it going.. Thank you Brandon.
I started 8.22.24 this is exactly what I needed, saw you on a reel on FB now I am here. Thank you very much you said it best we only have one vessel. So let me go ahead and take care of mines.
Thank you for the workout. I appreciate the comment about focusing on doing the movements better. Blessings
Gonna start tmw 10/14…Mon Wed Fri!!
Awesome work out for all fitness levels- thank you!
💪 starting 8/5 4am. Thank you Man of God
Thank you for the meal guide! Subscribed! from uk!
I've been starting over and over ! Thanks for your motivation. My starting date is September 30th . I'm ready
I started today! Was gonna go to the gym but it closed early. Came across your workout and enjoyed it; wasn't easy but quick and challenging! Thank you so much! 9/13/2024
💪🏾 I'm kicking it off today 8/20...telling myself to be consistent! Thanks for sharing all the at home workouts and meal plans ❤
I really love the video
It was challenging but I did it!!!! Thank you 😂
This was a great workout! You are inspiring and encouraging Thank you!
Started today, September 9, 2024. I've been saying that I was going to start watching and actually doing your videos....well here I am! Day 1 completed. I'm about to find 1 more to do after that I will do in a few minutes and daily as well.
My start date is August 27th. I like the sweat in just 15 min. Sometimes, that's all the time I have! Thank you!🙏🏽🙏🏽
I Justed came across this Low impact cardio workout .I've whent back to working out 5 days a few weeks ago.Im going to add this video thanks .
Started to day, August 8th! Enjoyed this workout, thank you!!
Perfect and your welcome 🙏🏽
Started Aug 14, i pray i will be consistent, it was easy enough.
I started today, Aug 27. I am 64. I really like this routine.
Started 8/7/24, I’m 61 trying to get those steps in! Love all your workouts, I be whining but so grateful afterwards! Blessings!
I'm starting today, August 16, 2024!! Thank you for sharing. God bless you 🙏🏽
Starting date! 🙌🏾 I’m Ready!💪🏾
I'm starting tomorrow, 8/29/24. I have the meal plan down, and now I have the exercise routine. Thank you.
I’m starting August 25th. Key word is being consistent n love me enough to follow through
Thanks Brandon I’m starting this today I’ve already did my 2.5 miles resting for 15 minutes and now ready for this exercise I’ve lost 100 pounds naturally so I need toning up it’s been 3 years now. Let’s go 😂
This is great. Thank you!
Hi Brandon, loving the clock timer that helps me to know how much time I have and the preview of the next exercise great job
Thank you! Loved this workout! Beautiful spirit!
Thanks for your wonderful workout and meal plan. You make it look so easy!! I couldn’t keep up at first. I just did my third workout and I only paused a few times. You’re inspiring.
This was great. Slow burn 🔥
Thanks Brandon, glad I found your You tube site. Your awesome and your exercise vids are amazing. I have subscribed to your channel and I will continue to follow you.
Effective for a quick workout 💪🏿❤
I started today 8-26-24. Thank you what a workout
I enjoyed this easy workout. I broke into a sweat and I can feel my body burning calories off. This video will be on repeat for me to stay consistent with this workout video Thank you helping us. . One love💛
Thank you I’m so grateful I came across this video. Getting back on track starting my workout on 8/9/24
This was a good workout for a beginner, which is me. Been a minute since I worked out and I'm thankful for this low impact workout.
love this workout! I do this and the 25 minute full body work out with weights ..1st week done THANK YOU!!!!
Started watching 8/8!! Great workout 💪💪
Perfect 💪🏽💪🏽