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Slipping on your sneakers for a quick walk is a straightforward method to enhance your daily cardiovascular workout. Surprisingly, incorporating focused walking techniques into your routine can help firm up and shape your waistline. We consulted a fitness expert who introduces five walking exercises that burn belly fat more effectively than a gym workout, especially for those aged 45 and above.
“I’ve been a personal trainer for nearly three decades, and there’s nothing quite like walking,” shares Nico Gonzalez, ACE-CPT, ACE-GFI, NPCP, BBPI, Balanced Body educator and international movement trainer. “I haven’t come across a better way to keep the body active, raise your body temperature, and boost your mood. Walking can be done daily, even multiple times a day. Want to shed pounds? Integrating a walking regimen into your weekly plan is a must.”
Walking Moves That Shrink Belly Fat Faster Than the Gym
A well-rounded weight-loss regimen includes moving your body.
“Walking is one of the easier ways to move and is key for weight loss and provides many more benefits,” Gonzalez says.
Here, Gonzalez outlines a 10-minute walking workout that varies your speed. It’s easy to follow, incredibly efficient, and ideal for those new to fitness. Remember to stay hydrated by drinking water or electrolytes before and during the exercise.
- 1 minute: slow pace walking
- 2 minutes: steady pace walking
- 2 minutes: fast pace walking and pumping arms
- 2 minutes: steady pace walking
- 2 minutes: fast pace walking and pumping arms
- 1 minute: slow pace walking
If you want to ramp things up, Gonzalez shares another 10-minute routine that adds more energy expenditure to your walk.
- 1 minute: steady pace walking
- 30 seconds: fast pace walking and pumping arms
- 30 seconds: steady pace walking
- Repeat for a total 8 rounds of 30 second intervals (fast / steady)
- 1 minute: steady pace walking
Pro Walking Tips
Warm up
Gonzalez stresses the importance of a solid full-body warm-up to “get all the kinks out.”
“Make sure your body is ready to workout! I have found that my clients are more successful when we do a full body warm up,” Gonzalez points out. “Move the body in multiple directions. Moving legs, core, and the upper body. No need to add any fancy equipment. Just start moving lightly with good form and full range.”
Consider adding a weighted vest
Adding a weighted vest to your walking session introduces an effective strength element.
“Once you find yourself in a good routine for at least four weeks, you may want to add some resistance,” Gonzalez notes. “I like to start with adding just five pounds on a weight vest.”
Take your walks outside
The good ol’ outdoors presents a variety of challenging and invigorating terrain to explore. Plus, some fresh air and sunshine is good for the mind, body, and soul.
“The moment I started personally walking outside, my entire perspective of outdoor workouts changed,” Gonzalez says. “Since we got a dog last year, I started enjoying steady walks with our little pup. Instantly, I realized the benefits of being outside! Cleared my mind, enjoyed fresh air, different scenery daily, and the terrain slightly changed which kept me on my toes. All good things.”
Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.
Alexa Mellardo
