Reduce Belly Fat Faster With These Walking Workouts, Trainer Says – Eat This, Not That

Walking might be the way to get from point A to point B, but it’s also a great way to work excess fat who hangs around your stomach– and we have the science to prove it. In small study out of 20 women, the researchers found that those who were prescribed and stuck to a foot training three times a week over a 12-week period, they lost weight and body fat, and their waist circumference decreased. Compared to the control group, the walking group had significant reductions in their abdominal visceral fat (i.e. the “hidden” fat surrounding the organs), as well as their abdominal subcutaneous fat, which is found just under the skin. What makes walking so effective? Well, today we are going to discuss how you can reduce belly fat faster with these productive walking workouts.

“While not overly engaging the midsection, walking is essential for reducing body fat, thanks to its calorie-burning effect. It’s also a form of moving meditation,” says one walking enthusiast and former personal trainer. Carla Birnberg. “High cortisol levels can increase body fat storage in the midsection. A brisk walk dampens these cortisol levels thanks to its fantastic stress-relieving properties.”

To make the most 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 minutes, put on those sneakers and walk. Got plenty of time, but feeling tired? Go longer, listen to a podcast, and focus on breathing and mindfulness. No a lot of time, but you want to practice.” Great! It’s the day to go fast and furious, get your 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 healthy diet, they can help you reduce belly fat faster. Read on to learn more, and then check out The 6 best exercises for strong, toned arms in 2022, according to the trainer.

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Find a flat path in your neighborhood or a nearby park and set aside 30 minutes of your time. Here is the game plan below.

0-5 minutes: No need to focus less on increasing your heart rate just yet. Start this workout by moving at a slow pace and take a moment to congratulate yourself for lacing up your shoes and getting out to practice!

5-25 minutes: Walk briskly with moderate intensity. In terms of effort, the walk should be “a bit difficult” as if you could talk to someone next to you, but you would be too out of breath to sing.

25-30 mins: Slow down your walking pace so your heart rate can drop.

Related: Reduce Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says

woman doing uphill walking exercise to reduce belly fat faster
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Find a flat path that has a nearby hill or mountain and block off 30 minutes. Here is the game plan below.

0-5 minutes: Begin by moving at a slow to moderate pace over the flat terrain. At the end of the 5 minute block, your body temperature should have risen slightly.

5-25 minutes: Start going up the hill or mountain at a medium pace. In terms of effort, the walk should be “a bit difficult” as if you could talk to someone next to you, but you would be too out of breath to sing.

25-30 mins: Finish your workout by returning to flat ground. At the end of the 5 minute recovery, your body temperature should begin to drop.

Related: Get Rid of Tummy Folds Fast With These Toning Exercises, Trainer Says

happy woman exercising on treadmill at home to burn fat
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Get on your treadmill, make sure your shoes are securely fastened, and block out 30 minutes. The goal here is to incorporate an incline block and a speed block and change your effort levels often to combat boredom. Check out the game plan below.

0-5 minutes: Set the treadmill to 0% incline and begin moving at a slow to moderate pace.

5-7 minutes: Increase your incline to 1% and increase your walking speed to move around 3-4 mph, depending on your fitness level. In terms of effort, the walk should be “a bit difficult” as if you could talk to someone next to you, but you would be too out of breath to sing.

7-8 mins: Keeping your incline at 1%, increase your walking speed to move about 3.5 to 4.5 mph. In terms of effort, the walk should be difficult, as if it were difficult to talk to someone next to you.

8-10 minutes: Get back to your “little hard” pace (about 3-4 mph) to recover.

10-11 minutes: Return to your hard speed (about 3.5 to 4.5 mph).

11-13 minutes: Get back to your “little hard” pace (about 3-4 mph) to recover.

13-14 minutes: Return to your hard speed (about 3.5 to 4.5 mph).

14-15 minutes: Get back to your “little hard” pace (about 3-4 mph) to recover.

15-16 minutes: Increase your incline to 2% and maintain the same speed (around 3-4 mph).

16-18 mins: Return the treadmill to a 1% incline and maintain the same speed.

18-19 minutes: Increase your inclusion up to 3% and maintain the same speed.

19-21 minutes: Return the treadmill to 1% and maintain the same speed.

21-22 minutes: Boost your inclusion by up to 4% and maintain the same speed.

22-24 minutes: Return the treadmill to 1% and maintain the same speed.

24-25 minutes: Increase your inclusion up to 5% and maintain the same speed.

25-30 mins: End your workout by slowly returning the treadmill to 0%. Walk at a comfortable pace to cool off.

close up woman walking on treadmill incline to accelerate belly fat loss at gym during treadmill workout
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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.

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