Shrink Belly Fat Faster With These Walking Workouts, Trainer Says
Walking may be how you get from point A to point B, but it's also a great way to work off the excess fat that hangs out around your midsection—and we have the science to prove it. In one small study of 20 women, researchers found that those who were prescribed and stuck to a walking workout three times a week over a 12-week span lost weight and body fat, and their waist circumference decreased. Compared to the control group, the walking group had significant reductions in their visceral belly fat (aka the "hidden" fat surrounding the organs), as well as their abdominal subcutaneous fat, which is right below the skin. What makes walking so effective? Well, today we're going to discuss how you can shrink belly fat faster with these productive walking workouts.
"While it doesn't engage the midsection too much, walking is pivotal in reducing body fat there, thanks to its calorie-burning effect. It's also a form of moving meditation," explains walking enthusiast and former personal trainer Carla Birnberg. "Elevated cortisol levels can increase midsection body fat storage. A heart-pumping walk mitigates these cortisol levels through its fantastic de-stressing properties."
To get the most out of your walks in terms of fat loss, Birnberg says consistency is key—as is staying in tune with your body and what it can handle each day. "Whether you have 15 minutes or 55, put on those sneakers, and walk. Lots of time but feeling fatigued? Go longer, listen to a podcast, and focus on breathing and mindfulness. Not much time, but want to fit in a workout? Great! This is the day to go fast and furious, get that heart rate up, and make the most of the time you have."
Here, Birnberg shares indoor and outdoor workouts for those days when you're feeling energized and ready for a challenge. With consistency and a wholesome diet, they can help you shrink belly fat faster. Read on to learn more, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Flat Outdoor Walk
Find a flat path in your neighborhood or a nearby park, and block off 30 minutes of your time. Here's the game plan below.
0-5 minutes: No need to focus less on getting your heart rate up just yet. Start this workout by moving at a slow pace, and take a moment to pat yourself on the back for lacing up your shoes and getting out there to work out!
5-25 minutes: Walk briskly with moderate intensity. In terms of exertion, the walk should feel "somewhat hard" like you could talk to someone next to you, but you'd be too winded to sing.
25-30 minutes: Slow your walking pace so your heart rate can come down.
Related: Shrink Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says
Hilly Outdoor Walk
Find a flat path that has a hill or mountain nearby, and block off 30 minutes. Here's the game plan below.
0-5 minutes: Begin by moving at a slow-to-moderate pace along the flat terrain. By the end of the 5-minute block, your body temperature should have increased a bit.
5-25 minutes: Start walking up the hill or mountain at a medium pace. In terms of exertion, the walk should feel "somewhat hard" like you could talk to someone next to you, but you'd be too winded to sing.
25-30 minutes: Finish your workout by returning to the flat terrain. By the end of the 5-minute cool-down, your body temperature should begin to drop.
Related: Get Rid Of Belly Creases Fast With These Toning Exercises, Trainer Says
Interval Treadmill Walk
Step onto your treadmill, make sure your shoes are securely tied, and block off 30 minutes. The goal here is to fit in an incline block and a speed block and change your exertion levels often to fight boredom. Check out the game plan below.
0-5 minutes: Set the treadmill to a 0% incline, and start moving at a slow-to-moderate pace.
5-7 minutes: Bump your incline up to 1%, and increase your walking speed so you're moving at about 3-4 mph, depending on your fitness level. In terms of exertion, the walk should feel "somewhat hard" like you could talk to someone next to you, but you'd be too winded to sing.
7-8 minutes: Keeping your incline at 1%, increase your walking speed so you're moving at about 3.5-4.5 mph. In terms of exertion, the walk should feel challenging, like it would be a struggle to talk to someone next to you.
8-10 minutes: Return to your "somewhat hard" pace (about 3-4 mph) to recover.
10-11 minutes: Return to your challenging speed (about 3.5-4.5 mph).
11-13 minutes: Return to your "somewhat hard" pace (about 3-4 mph) to recover.
13-14 minutes: Return to your challenging speed (about 3.5-4.5 mph).
14-15 minutes: Return to your "somewhat hard" pace (about 3-4 mph) to recover.
15-16 minutes: Bump your incline up to 2% and maintain the same speed (about 3-4 mph).
16-18 minutes: Return the treadmill to a 1% incline and maintain the same speed.
18-19 minutes: Bump your include up to 3% and maintain the same speed.
19-21 minutes: Return the treadmill to 1% and maintain the same speed.
21-22 minutes: Bump your include up to 4% and maintain the same speed.
22-24 minutes: Return the treadmill to 1% and maintain the same speed.
24-25 minutes: Bump your include up to 5% and maintain the same speed.
25-30 minutes: Finish your workout by slowly bringing the treadmill back down to 0%. Walk at a comfortable pace to cool down.
For more…
To stay up to date on the latest mind and body news, check out The 4 Most Effective Exercises To Shrink Your Waistline After 60 and Successfully Burn Fat On A Treadmill With These Pointers.
