I’m often asked if it’s possible for someone to burn fat and a lot of calories by walking? My answer is; “walking can be an excellent exercise for fat burning and has been shown to help reduce stress, improve mood, increase bone density and more.” But in order to get the most out of it, it requires paying attention to details including the route, speed and form.
Correcting the following four walking mistakes will help you turn your daily walks into serious workouts and burn way more calories and fat in only 30 minutes per day!
MISTAKE #1 – MAINTAINING THE SAME SPEED
Mixing up your speed during a workout not only torches calories, it helps burn fat. You can burn approximately 20% more calories by mixing your speed rather than going at a constant speed. Research showed alternating between a moderate-intensity pace and bursts of high intensity was more effective at reducing belly fat.
➡️THE SOLUTION: To add intervals to your walk start slow.
1. Walk at a warm-up pace for two minutes
2. Brisk pace for the next two minutes
3. Jog for 30 seconds or a very fast walk
4. Repeating the pattern for 20 to 30 minutes. “Your body has to adjust to different speeds, which requires more energy and leads to a bigger calorie burn
(It can be adjusted to your fitness level and you can gradually increase the speed as you get better. The key is to increase and decrease your speed throughout your walk.)
MISTAKE #2 – FOCUSING ONLY ON CARDIO
While a brisk walk is an excellent cardiovascular workout, adding a strength-training component to your walk burns even more calories.
Incorporate strength-training intervals like walking for 3 minutes then performing 30 seconds of walking lunges, jump squats, jumping jacks or other resistance exercises.
MISTAKE #3 – ALWAYS WALKING ON A FLAT ROUTE
Climbing engages more muscles in the glutes and thighs – these are big muscle groups that use a lot of energy and burn more calories. Study found energy expenditure or calories burned was as much as 30% higher on uneven terrain.
Change your routine and add more hills or variation in terrain such as stairs, gravel or sand, which use different muscle groups and can help with balance and core strength. If you live in a flat area, you can also take your workout to the treadmill to play with the incline.
MISTAKE #4 – IGNORING YOUR ARMS
Walking might be all about putting one foot in front of the other, but that doesn’t mean your arms should hang by your sides when you walk. Using the upper body when walking (swinging your arms) is good body mechanics; it’s how the body is meant to move. It will burn a lot more calories as well.
➡️ THE SOLUTION:
Bend your arms 90 degrees and pump your fists toward the sky as you walk. For even more of a challenge, try holding 1–3-pound hand weights while you walk – this can boost your heart rate up to 10 beats per minute and increase oxygen consumption between 5–15%, adding to the number of calories burned during a walk.
“ENJOY YOUR NEXT WALK WHILE YOU BURN MORE CALORIES AND FAT!”
P.S Stay tuned for my DO LIFE FIT BELLY FAT BLASTING WALKING PLAN (Coming Soon)
REMEMBER, IT’S EASY, IT’S FUN, IT’S DO LIFE FIT!!!