Lose Weight In Your Stomach By Walking

If you’re ready to take action to lose some unwanted extra pounds at your middle, good for you! Shedding excess belly fat isn’t just about vanity, it’s about improving your health and reducing your risk factors for heart disease, diabetes and more. While belly fat may be the most dangerous type of fat, the good news is it’s also the easiest to lose with healthy habits that include regular exercise, a nutritious diet and quality sleep.

This two-week walking plan can help you get started with consistent,  belly fat-reducing exercise (when paired with a caloric deficit in your diet). Simply follow the recommended schedule below, adjusting to your personal needs and schedule as you see fit.

Unable to walk outdoors? No problem! You can also do these walks on a treadmill or using an indoor track, too. Once you have completed these two weeks, feel free to repeat the plan again, or try our 6-Week Belly Fat Blasting Plan next!

How To Get Rid Of Lower Belly Fat

When it comes to your walking pace, gauge your intensity on a scale of 1–10. A 5–6 effort should have you breathing quickly but able to carry on a conversation easily. An 8–9 effort should have you breathing very heavily and able to answer yes or no questions only. Since your intensity varies with your personal fitness level, vary your duration (if you are just starting out, work your way up to longer sessions), and adjust your speed and power to reach the recommended effort range for each walk.

This walk is all about building your overall aerobic fitness and endurance. After walking for 3–5 minutes at an easy pace to warm up, focus on maintaining a steady effort level of a 5–6 intensity until you’ve completed your session for the day (spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).

Interval training can help you walk further in a shorter amount of time, so focus on speed and intensity over duration for this session. After walking for 3–5 minutes at an easy pace to warm up, begin repeating your interval sets. Spend 3–5 minutes walking at a brisk pace, at an intensity of about a 5–6, the power walk or jog for up to 1 minute at an intensity of an 8–9. When you’ve completed your session for the day, spend 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk. Tailor your training to meet your current level by lengthening your brisk pace timeframe and going for shorter interval pushes to start, adjusting your pace as you build your fitness.

Healthy Ways To Lose Excess Belly Fat

Adding in intervals of resistance training can help you develop total-body strength and metabolically active muscle. After a 3–5 minute warmup walk, alternate 3–5-minute intervals of a steady, power pace (RPE 5–6) with 30–60 seconds of bodyweight only, strength-building moves such as squats, lunges, pushups, dips, bridges, planks, etc. (Check out this sample plan here for more ideas and form tips.) Wind down by spending the last 5 minutes at a more comfortable pace and allow your breathing and heart rate to recover.

Research shows stress relief is a great way to help reduce belly-fat causing cortisol levels, and this easy pace,  active recovery session is an excellent way to let go of tension. This walk should almost feel like a moving meditation. Enjoy your movement time (stride at a comfortable 3–4 effort level) — take in your surroundings, focus on feeling good and try to be mindful of your breath and steps along the way.

On your off days, stretching can help you stay moderately active while you work on your mobility, which can help you utilize a more full range of motion during your stride and ultimately perform better during your walks. Try these stretches in the morning to start your day, energize your body at any time with these dynamic stretches or wind down before bed with these tension-reducing stretches.

Walking: The Best Cardio Exercise For Weight Loss, 4 Tips To Get More From Your Walks For Lean Legs & Tummy

Check out “Workout Routines” in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.

Jessica Smith As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Shocking, but it's certainly true. Regular walking is incredible for your heart health, your energy levels, your mood, and even your brain health, the Mayo Clinic reports. And if that wasn't great enough, research shows that walking can even help you melt away fat—specifically around your belly. So if you want to burn more belly fat, consider working these easy tips into your walking routine pronto.

Is Walking Or Running Better For Weight Loss? (10+ Studies)

More research reveals that walking programs can target the fat around your abdominals, which can help you can slim down and feel better. (Not bad for something that's free and requires no equipment!) So if you want to add walking to your exercise routine—or take your walking habit to the next level—we'll show you seven super simple ways to upgrade a regular stroll to help you shed even more fat and get better results.

Keep reading to learn seven easy ways to burn more belly fat while walking. And next up, don't miss Get Rid of Hanging Belly Fat With This Cardio & Strength Workout.

This is the easiest and simplest way to crank up your walking intensity: Walk faster. I know, I know—it seems obvious, but there's a specific way to do this for great results. Don't just walk as fast as you can for as long as you can; it's better to use intervals to challenge your body while giving yourself a chance to recover and improve your endurance over time. For example, every minute, alternate between walking at a fast pace and a regular pace.

Running For Weight Loss

Walking at an incline is a great way to gently and safely crank up the intensity of your workout. It's also good for your posture because it encourages good walking mechanics and foot striking and even targets the muscles in your hips and hamstrings. Try looking for a route that goes uphill or walking on a treadmill at an incline. (Avoid grabbing the rails, if you can!)6254a4d1642c605c54bf1cab17d50f1e

Weighted vests are great for any walking workout. By adding some light resistance, you'll strengthen your muscles, bones, and joints without much impact, Healthline explains. Also, a proper weight vest helps you activate your core, as it forces you to carry the vest or rucksack with good posture.

Start with 10% of your body weight, and slowly increase the weight. Never run while wearing a weighted vest, and don't substitute a vest by putting weights into a regular backpack, because the force won't be distributed correctly on your body.

Walking For Weight Loss

Another way to burn more fat is to add some bodyweight exercises every few minutes. That way, your walk becomes more like a total-body workout rather than just a ho-hum stroll around the block.

For example, every few minutes, do 10 lunges, 10 pushups, and 10 squats (which you can do with a weighted vest). That way, you'll target more muscles, crank up your cardio work, and boost your calorie burn.

Walking seems easy, but before any exercise session, it's important to warm up your muscles and joints—especially if it's cold or wet outside. Do some dynamic stretches, activation drills, and foam rolling so you can prep your body for physical activity and avoid pain, cramps, overuse injuries, etc. Then, when you're finished, it's the perfect time for stretching and extra foam rolling so you can avoid feeling stiff and sore the next day.

Ways To Lose Belly Fat According To A Personal Trainer

It's one thing to walk on a paved sidewalk; it's another thing to walk on a trail in nature with natural inclines and declines and a variety of terrain. Not only will this increase your calorie burn, but it will also improve your lower body strength—especially in your feet and ankles—as you navigate different paths. At least once a week, walk in a more natural setting—a park, a trail, a beach, etc.

Last, but not least, melt away more body fat by walking for longer to increase your fat loss and cardiovascular endurance. Also, as you fatigue, your muscles, bones, and joints will work harder, which builds more strength and endurance over time. Don't increase your duration too quickly or by too much, which can cause overuse injuries; simply add an extra five minutes to your walk every week or two.

Anthony J. Yeung, CSCS, is a

How Can Walking Help To Get Rid Of Belly Fat?