Skip to content

The Best Ways To Increase Your Visceral Fat Burn While Walking, Trainer Says

Melt visceral fat fast with these cardio secrets.
FACT CHECKED BY Alexa Mellardo

Losing belly fat is a common health and fitness goal many individuals want to achieve. And although you have this priority at the top of your mind, you also need to focus on your visceral fat burn. Visceral fat surrounds your abdominal organs and has major health implications if you have high levels of it. Luckily, visceral fat is easier to lose than subcutaneous fat (the stubborn fat located underneath the skin). Besides eating a healthy diet high in protein and at a calorie deficit, you want to get in regular physical activity. So we've put together the best ways to increase your visceral fat burn while walking to help you out.

Of course, strength training is a must-do in order to help burn off excess fat. However, one activity that's pretty underrated when it comes to losing visceral fat is walking. It's simple, low-intensity, and can be done just about anywhere. For those who are currently sedentary, this is a great way to start leading a healthier lifestyle.

If you're already walking regularly, here are some ways to increase your visceral fat burn. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Walk up hills

close-up sneakers walking uphill

One of the best ways to increase your calorie burn while walking is to increase the level of difficulty. You can do this by walking up hills in your local community. When you walk up a hill or on an incline, you force your body to work harder. You recruit more muscle fibers in the hips and quads, and ultimately burn more fat.

Find a hill, and start walking all the way up, then back down. Repeat for a few more rounds.

Related: The 3 Best Ab Exercises To Shrink Belly Fat Fast, Trainer Says

Pick up your pace

a group of people walking in a park and smiling

Besides increasing the incline, another way to burn more calories and fat is to walk faster. If you're used to walking at a leisurely pace, you can pick up the speed and do fast/power walking instead.

On your next walk, challenge yourself to go a bit faster. You can time how long it usually takes to walk your regular route, then try to beat that time. If you're just getting started and building up your stamina, alternate between periods of short, brisk walks and your regular pace.

Hold hand weights

man doing exercise with dumbbells outdoors along winter walk

Another way to get your body to work harder is by holding hand weights while walking. Grab a pair of lighter weights (2 to 3 pounds), and carry them with you on your usual walk route. If you want, you can also add in some exercises such as curls, presses, and lateral raises to work your upper body.

Related: The 5 Best Strength Training Exercises To Burn Fat Fast, Trainer Says

Perform bodyweight movements in between

woman lunges with dumbbells by beach

One final way to burn more fat and calories while walking is to incorporate bodyweight movements in between. You can keep it simple and just do squats, walking lunges, pushups, and dips. Here's how you do each movement:

Bodyweight Squat

how to do a bodyweight squat
Tim Liu, C.S.C.S.

Keep your torso upright and core tight, and sit back onto your heels and hips until they are parallel to the ground. Then come back up, flexing your glutes and quads at the top. Complete 10 to 15 reps.

Related: 5 Best Exercises To Get Rid Of A Stomach Donut For Good, Trainer Says

Walking Lunges

walking lunges
Tim Liu, C.S.C.S.

Begin the movement by taking a long stride and stepping forward with one leg. Firmly plant your foot, then lower yourself under control until the back knee gently touches the ground. Once the knee touches the ground, step through with the other leg, and repeat. Perform 10 to 12 reps on each leg.


Tim Liu, C.S.C.S.

Assume a plank position with your body in a completely straight line above the ground. Start the movement with your feet together and shoulders in line with your wrists. Keep your core tight and glutes squeezed, and lower yourself under control until your chest touches the ground. Then, push yourself back up. Complete 10 to 15 reps.

Bodyweight Dips

bodyweight dips
Tim Liu, C.S.C.S.

Find a sturdy surface you can place your palms on, such as a ledge or beam. Get into position with your arms firmly planted on the surface and your feet in front of you. Keep your chest tall and core tight, break from the elbows, and lower yourself under control. Come down until your arms are about parallel to the ground, then drive yourself back up, flexing your triceps hard to finish. Perform 10 to 15 reps.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under