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These Walking Workouts Burn Fat Fast, Trainer Says

You can strut your way to a leaner, more toned physique by following these routines.

If you want to burn fat, you need to be exercising regularly, which should include strength training and getting in some effective cardio workouts. However, it's ridiculously easy to get caught up in trying to figure out what the best workouts are to burn calories, slim down, and lose fat. After all, there are so many options and activities you can pick from: HIIT, circuit training, fitness classes, dancing, running, circuit training, etc.

It doesn't get talked about a lot, but one underrated and overlooked activity that burns fat is walking. In many ways, walking can be superior to other cardio exercises, considering it's low impact, less stressful on the central nervous system, and can be done for a long time and distance.

Of course, you want to be getting in your daily steps, aiming for at least 10,000, in order to maintain a healthy lifestyle. Even though you may have worked out for the day, if you're still sitting for 6-8 hours, you're considered sedentary, which has several health complications if you don't counteract that inactivity.

So, whether you're working out regularly or looking to make walking a primary activity in your life, throw in these walking workouts as part of your routine (either after your training session or on a separate day) to burn fat fast and see results. And for more, check out 5 Quick Cardio Workouts That Burn Fat Fast.

Fast-Paced Walking Intervals

1 walking workout
Tim Liu, C.S.C.S.

Begin walking as fast as you can for 30 seconds, then slow it down to an easier pace for 45 seconds. Once the 45 seconds are over, pick up the speed with a fast walk for 30, rest 45, and repeat. Alternate between the fast and slow paces for at least 15-20 minutes.

Related: This Workout Plan Will Keep You Lean Throughout the Holidays

Incline Treadmill Walk

2 incline treadmill
Tim Liu, C.S.C.S.

Hop on a treadmill and set the incline up to its highest level (usually 15 degrees). Pick a speed at which you can maintain a very fast walk (I like 3.0-3.5mph to start) and do it for 15-20 minutes. If done right, you should be working pretty hard towards the end of the session.

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Stair Walking Workout

2 stairs walking workout

Find a place in your city or neighborhood that has a high amount of steps. Walk your way up to the top, then come all the way down under control. Once you've reached the bottom, rest 1-2 minutes and perform another round up and down. Aim for 8-10 rounds total.

Walking Superset

tim liu doing butt kickers
Tim Liu, C.S.C.S.

Set a timer for 30 seconds, and alternate between the following activities back-to-back, aiming for 10-15 minutes total:

Fast Paced Walk: Begin walking at a very fast pace that you can maintain for 30 seconds.

Butt Kickers (above): With your hands out to your sides, begin kicking your heels back towards your butt, flexing your hamstrings with each rep. Perform for 30 seconds.

And two more options next…

Butt Kickers

high knees done by tim liu

High Knees: Keeping your torso upright with your core tight, begin marching your knees up above your hip back and forth.


Tim Liu doing a-skips

A-Skips: Perform the movement by taking one of your hands and the opposite knee and throwing them up in a mini jump. Land soft and repeat with the other side. Perform for 30 seconds.

And there you have it! A series of walking-based workouts that burn fat fast.

For more, check out Secret Effects of Lifting Weights Just Once Per Week, Science Says.

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