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Bodybuilding Pro's Top 30-Minute Walking Workout to Burn Belly Fat

This simple walking routine will help you shed stubborn belly fat.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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.

Paul Revelia
FACT CHECKED BY Christopher Roback
Expert-Recommended

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.

Are you tired of pretending that one day you’ll miraculously be able to squeeze into those cool pants you bought right before the pandemic? Do you want to lose some weight but never have time to go to the gym? How about burning fat while doing something you’re already doing: walking?


Coach Paul Revelia, who holds a Master’s in Physiology and is an OCB Bodybuilding Pro, uses a strategic walking workout to shed fat and maintain a lean physique year-round. With over 30 years of weightlifting experience, Revelia shares his insights on how walking can be a game-changer in your fitness journey. Read on to learn his pro tips and start burning that stubborn fat.

The Power of Incline Walking

Revelia emphasizes the effectiveness of incline walking on a treadmill. "Though I'm very sedentary throughout the day, I can burn a lot of calories on a treadmill using the settings of speed and incline to increase the caloric expenditure," he explains in the video. This method allows for maximizing time and calorie burn, even for those with busy schedules.

Revelia adds, "Before you balk at that, if you haven't walked on an incline treadmill before, it is very challenging." He notes that while outdoor strolling is also cardio, it burns fewer calories. The incline treadmill method excites him about the process, and when progress stalls, he simply adjusts speed, incline, or adds more sessions.

The 30-Minute Walking Workout

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Revelia in the video breaks down his 30-minute walking workout into phases:

  • Warm-up (5 minutes): Start at incline 1-2, speed 2-2.5
  • Gradual increase (5 minutes): Incline 3, speed 3
  • Main phase (15 minutes): Maintain incline 3, speed 3
  • Intensity boost (5 minutes): Incline 5, speed 3.2
  • Final push (4 minutes): Incline 6, speed 3.4
  • Cool-down (1 minute): Return to starting settings

He advises, "Make sure that you are actually doing the work. Okay? So it doesn't sound like a lot and different machines are going to have different stress levels."

The Science Behind Fat Loss and Walking

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Revelia in the video explains the science of fat loss: "The lower the intensity, the exercise, the higher percentage of your body fat is going to be used as fuel." He notes that low-intensity exercise like walking doesn't increase hunger and allows for quick recovery, making it easier to maintain a calorie deficit throughout the day.

This aligns with scientific research on exercise intensity and fat oxidation. Studies have shown that moderate-intensity exercise, such as brisk walking, can maximize fat oxidation rates. The "fat-burning zone" is typically around 60-70% of maximum heart rate, which corresponds well with the intensity of Revelia's recommended walking workout.

Other Benefits of Walking

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Katya Campbell, GM/Fitness Director at Mountain Trek Health Reset Retreat, adds, "Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system." Campbell also highlights the role of walking in reducing inflammation and promoting circulation.

Revelia shares personal benefits: "I found that I was less hungry throughout the day. I found out that I was more motivated. It also kind of wakes me up and gets me going and gives me energy throughout the day." He notes that this routine has helped him maintain visible abs at 48 years old.

Walking Also Help You Regulate Your Hormones

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

These anecdotal benefits are supported by scientific research. Regular exercise, including walking, has been shown to improve mood, increase energy levels, and even help regulate appetite hormones. A study published in the journal Medicine & Science in Sports & Exercise found that morning exercise was associated with improved decision-making throughout the day, including food choices.

Samantha Clayton, a certified fitness trainer, adds, "Walking is a perfect gentle approach to exercise. Its benefits are vast—improving heart health, mobility, and mental well-being, just at a lower intensity. It's easier on the joints and is a perfect starting point for those who have been sedentary."

The Key to Success

Full body slim female with dumbbells walking on poolside towards camera during outdoor workout on sunny day on tropical resortShutterstock

"Ultimately, fat loss comes down to creating a caloric deficit," Revelia states. He emphasizes the importance of combining regular walking workouts with proper nutrition and resistance training. Revelia recommends losing 1-1.5% of body weight per week for sustainable results.

He warns, "You can do this walking routine every single day and gain body fat, how that's right by eating like an asshole. If you don't treat yourself well in the kitchen with your nutrition, understanding what your caloric intake is, all the cardio isn't going to matter."

This advice is backed by numerous studies showing that combining diet and exercise leads to greater fat loss than either approach alone. A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that interventions combining diet and exercise resulted in greater long-term weight loss than diet-only interventions.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Getting Started and Staying Motivated

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

For beginners, Revelia in the video suggests starting slowly and gradually increasing intensity. He encourages consistency and patience, stating, "When you start stacking winds on top of winds, you get a little momentum. It's very empowering." He recommends prioritizing your fitness goals and being accountable to yourself.

This gradual approach is supported by behavior change research. Studies have shown that setting small, achievable goals and gradually increasing difficulty leads to better long-term adherence to exercise programs.

Campbell emphasizes the overall health benefits: "When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle."

Here are 10 practical tips from experts on burning fat while walking

Incorporate Interval Training

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

According to Yaa Boakye, RDN, LDN, CPT, alternating between brisk walking and a slower pace can boost your metabolism and increase fat burn. This method, known as interval training, keeps your body guessing and maximizes calorie expenditure1.

Walk Uphill

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

She suggests incorporating hills or inclines into your walking route. Walking uphill engages more muscles, particularly in your legs and glutes, leading to a higher calorie burn.

Use Your Arms

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Swinging your arms while walking can increase your heart rate and burn more calories. Boakye recommends exaggerating your arm movements to engage your upper body and boost overall fat burning.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

Maintain Good Posture

Pretty woman running on treadmill with fit young man on backgroundShutterstock

She emphasizes the importance of walking with good posture. Keeping your back straight, shoulders back, and engaging your core can help you walk more efficiently and burn more calories1.

Increase Your Speed

Man running on treadmill at gymShutterstock

Boakye advises gradually increasing your walking speed to challenge your body and burn more fat. A brisk pace that makes you slightly out of breath is ideal for maximizing calorie burn.

Incorporate Strength Training

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Adding bodyweight exercises like lunges, squats, or push-ups during your walk can increase muscle engagement and calorie burn. She suggests stopping every few minutes to perform these exercises.

Stay Hydrated

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Drinking water before, during, and after your walk can help maintain your energy levels and support fat burning. Boakye highlights the importance of staying hydrated to optimize your workout performance.

Walk Consistently

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Consistency is key to seeing results. She recommends setting a regular walking schedule and sticking to it. Daily walks, even if short, can contribute significantly to fat loss over time.

RELATED:Top 5 Foods to Lose Belly Fat

Track Your Progress

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Using a fitness tracker or app to monitor your steps, distance, and calories burned can help you stay motivated and see your progress. Boakye suggests setting goals and celebrating milestones to keep yourself on track.

Combine with a Healthy Diet

Boakye agrees with Coah Revelia that walking alone isn't enough for significant fat loss. Combining regular walks with a balanced diet rich in whole foods can enhance your results and support overall health. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can't find time to exercise between work, family, and life's demands? You're not alone. That's why 87,000 people have turned to celebrity fitness trainer Lucy Wyndham-Read's game-changing walking workout. With three decades of experience and 2.47M YouTube subscribers, Lucy has perfected the art of burning fat without leaving your living room. Her 15-minute routine requires zero equipment and minimal space, making it perfect for busy schedules. Read on to discover the exact moves that are helping thousands transform their bodies while watching TV, working from home, or even wearing pajamas.


Jump-Start Your Metabolism: Basic March and Corner Walks

Begin igniting your fat burn with a basic march in place, maintaining a tall posture for maximum calorie burn. "Land nice and softly with those feet. Keep those feet moving," Lucy instructs in her post. Progress to walking toward corners with slight leg bends to engage more muscles. "It doesn't matter if you don't get the move straight away," Lucy reassures, "just follow along. We're doing this at home, nobody's watching."

Fat-Burning Power Moves: Punches and Side Steps

Accelerate your calorie burn with power punches while marching. "These low impact workouts are perfect if you don't like being a burpee girl," Lucy explains. Add lateral side steps with arm pulls to target stubborn inner and outer thigh areas. Lucy emphasizes making the moves as wide as comfortable: "The wider you step it, the more intense that is working through those legs."

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

Upper Body Sculpting: Rope Pulls and Arm Circles

Keep your heart rate elevated while toning your arms and shoulders. "We're toning and sculpting your whole body at the same time with these moves," Lucy shares. Incorporate circling arms into your power march for increased calorie burn. These movements simultaneously strengthen your chest and upper back while maintaining fat-burning momentum.

Metabolic Boosters: Knee-Friendly Strength Moves

These strategic movements protect your joints while maximizing calorie burn. "We're actually going to build strength around the knees because we're really working through the lower body, we're making those legs nice and strong," Lucy explains. She adds a practical tip: "You can do all my workouts, these low impact ones, walking ones, you can do them in your pajamas. You don't need to be in workout gear."

Calorie-Burning Coordination

Multi-tasking movements increase your workout's effectiveness. "We're having to focus on what we're doing with this double step and this clap. So it's going to help improve what we call your motor skills and your coordination." These movements don't just burn calories – they enhance overall body awareness and mental acuity.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

Heart-Rate Elevating Moves

Strategic arm movements maximize fat burn. "Anytime we take the arms above heart level just means we're working your heart. Cardiovascular fitness a little bit harder," Lucy notes. These movements are particularly effective for women in different life stages: "This is great if you're perimenopause, menopause, postmenopausal as well."

Sustainable Fat Loss Approach

Lucy highlights long-term success: "You and I are focusing on your future health. I want you to wake up every morning feeling fit, healthy, and strong." She stresses healthy motivation: "Weight loss should only ever be for better health. It's not about appearance. We just want to be in our healthy weight range."

Maximum Burn: Fast Feet and Cross-Country

The workout peaks with high-energy movements. "Low impact is just as effective as high impact," Lucy emphasizes. The finale features cross-country skiing movements, which Lucy describes as "a really dynamic full-body move, also great for a lovely stretch."

RELATED:Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Pro Tip

Personalize your fat-burning session by playing your favorite music. "This workout today has always just been about focusing on improving and investing in your future health," Lucy concludes. Her approach proves that effective fat burning doesn't require complicated routines or expensive equipment – just 15 minutes of strategic movement in your own home. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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.

Are you tired of pretending that one day you’ll miraculously be able to squeeze into those cool pants you bought right before the pandemic? Do you want to lose some weight but never have time to go to the gym? How about burning fat while doing something you’re already doing: walking?


Coach Paul Revelia, who holds a Master’s in Physiology and is an OCB Bodybuilding Pro, uses a strategic walking workout to shed fat and maintain a lean physique year-round. With over 30 years of weightlifting experience, Revelia shares his insights on how walking can be a game-changer in your fitness journey. Read on to learn his pro tips and start burning that stubborn fat.

The Power of Incline Walking

Revelia emphasizes the effectiveness of incline walking on a treadmill. "Though I'm very sedentary throughout the day, I can burn a lot of calories on a treadmill using the settings of speed and incline to increase the caloric expenditure," he explains in the video. This method allows for maximizing time and calorie burn, even for those with busy schedules.

Revelia adds, "Before you balk at that, if you haven't walked on an incline treadmill before, it is very challenging." He notes that while outdoor strolling is also cardio, it burns fewer calories. The incline treadmill method excites him about the process, and when progress stalls, he simply adjusts speed, incline, or adds more sessions.

The 30-Minute Walking Workout

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Revelia in the video breaks down his 30-minute walking workout into phases:

  • Warm-up (5 minutes): Start at incline 1-2, speed 2-2.5
  • Gradual increase (5 minutes): Incline 3, speed 3
  • Main phase (15 minutes): Maintain incline 3, speed 3
  • Intensity boost (5 minutes): Incline 5, speed 3.2
  • Final push (4 minutes): Incline 6, speed 3.4
  • Cool-down (1 minute): Return to starting settings

He advises, "Make sure that you are actually doing the work. Okay? So it doesn't sound like a lot and different machines are going to have different stress levels."

The Science Behind Fat Loss and Walking

Man walking on sunlit trail in autumn forest enjoying peaceful walk in natureShutterstock

Revelia in the video explains the science of fat loss: "The lower the intensity, the exercise, the higher percentage of your body fat is going to be used as fuel." He notes that low-intensity exercise like walking doesn't increase hunger and allows for quick recovery, making it easier to maintain a calorie deficit throughout the day.

This aligns with scientific research on exercise intensity and fat oxidation. Studies have shown that moderate-intensity exercise, such as brisk walking, can maximize fat oxidation rates. The "fat-burning zone" is typically around 60-70% of maximum heart rate, which corresponds well with the intensity of Revelia's recommended walking workout.

Other Benefits of Walking

Female runner checking fitness progress on her smart watch. Asian woman using fitness app to monitor workout performance, while walking through mountain trail.Shutterstock

Katya Campbell, GM/Fitness Director at Mountain Trek Health Reset Retreat, adds, "Movement is the most effective tool to create a long, active, healthy life. Walking, running, hiking, etc. are all amazing opportunities to fine-tune our cardiovascular system." Campbell also highlights the role of walking in reducing inflammation and promoting circulation.

Revelia shares personal benefits: "I found that I was less hungry throughout the day. I found out that I was more motivated. It also kind of wakes me up and gets me going and gives me energy throughout the day." He notes that this routine has helped him maintain visible abs at 48 years old.

Walking Also Help You Regulate Your Hormones

Outdoor,Couple,,Love,Walking,stroll,outdoors,fitness,happyShutterstock

These anecdotal benefits are supported by scientific research. Regular exercise, including walking, has been shown to improve mood, increase energy levels, and even help regulate appetite hormones. A study published in the journal Medicine & Science in Sports & Exercise found that morning exercise was associated with improved decision-making throughout the day, including food choices.

Samantha Clayton, a certified fitness trainer, adds, "Walking is a perfect gentle approach to exercise. Its benefits are vast—improving heart health, mobility, and mental well-being, just at a lower intensity. It's easier on the joints and is a perfect starting point for those who have been sedentary."

The Key to Success

Full body slim female with dumbbells walking on poolside towards camera during outdoor workout on sunny day on tropical resortShutterstock

"Ultimately, fat loss comes down to creating a caloric deficit," Revelia states. He emphasizes the importance of combining regular walking workouts with proper nutrition and resistance training. Revelia recommends losing 1-1.5% of body weight per week for sustainable results.

He warns, "You can do this walking routine every single day and gain body fat, how that's right by eating like an asshole. If you don't treat yourself well in the kitchen with your nutrition, understanding what your caloric intake is, all the cardio isn't going to matter."

This advice is backed by numerous studies showing that combining diet and exercise leads to greater fat loss than either approach alone. A meta-analysis published in the Journal of the Academy of Nutrition and Dietetics found that interventions combining diet and exercise resulted in greater long-term weight loss than diet-only interventions.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Getting Started and Staying Motivated

Woman nordic speed power walking, jogging and running lightly in forest in spring or summer. Sport fitness girl sports training and working out living healthy active lifestyle in forest.Shutterstock

For beginners, Revelia in the video suggests starting slowly and gradually increasing intensity. He encourages consistency and patience, stating, "When you start stacking winds on top of winds, you get a little momentum. It's very empowering." He recommends prioritizing your fitness goals and being accountable to yourself.

This gradual approach is supported by behavior change research. Studies have shown that setting small, achievable goals and gradually increasing difficulty leads to better long-term adherence to exercise programs.

Campbell emphasizes the overall health benefits: "When we move, we decongest the body. This is why doctors want us moving after surgery to help reduce inflammation and drain acute injury sites. By moving, we circulate blood, trigger lymphatic drainage, and activate our primary glucose disposal tissue: muscle."

Here are 10 practical tips from experts on burning fat while walking

Incorporate Interval Training

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

According to Yaa Boakye, RDN, LDN, CPT, alternating between brisk walking and a slower pace can boost your metabolism and increase fat burn. This method, known as interval training, keeps your body guessing and maximizes calorie expenditure1.

Walk Uphill

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

She suggests incorporating hills or inclines into your walking route. Walking uphill engages more muscles, particularly in your legs and glutes, leading to a higher calorie burn.

Use Your Arms

Beautiful young girl smiling while running through park and enjoying in the nature.Shutterstock

Swinging your arms while walking can increase your heart rate and burn more calories. Boakye recommends exaggerating your arm movements to engage your upper body and boost overall fat burning.

RELATED:He Tried the Blue Zone Diet for 7 Days: Here's What Happened to His Body

Maintain Good Posture

Pretty woman running on treadmill with fit young man on backgroundShutterstock

She emphasizes the importance of walking with good posture. Keeping your back straight, shoulders back, and engaging your core can help you walk more efficiently and burn more calories1.

Increase Your Speed

Man running on treadmill at gymShutterstock

Boakye advises gradually increasing your walking speed to challenge your body and burn more fat. A brisk pace that makes you slightly out of breath is ideal for maximizing calorie burn.

Incorporate Strength Training

Young sporty man squatting or exercising on the beach during sunset. Athletic man doing fitness workout or training outdoors. Sports and healthy lifestyleShutterstock

Adding bodyweight exercises like lunges, squats, or push-ups during your walk can increase muscle engagement and calorie burn. She suggests stopping every few minutes to perform these exercises.

Stay Hydrated

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Drinking water before, during, and after your walk can help maintain your energy levels and support fat burning. Boakye highlights the importance of staying hydrated to optimize your workout performance.

Walk Consistently

Happy athlete and her African American friend drinking water and communicating while walking over the bridge outdoors.Shutterstock

Consistency is key to seeing results. She recommends setting a regular walking schedule and sticking to it. Daily walks, even if short, can contribute significantly to fat loss over time.

RELATED:Top 5 Foods to Lose Belly Fat

Track Your Progress

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

Using a fitness tracker or app to monitor your steps, distance, and calories burned can help you stay motivated and see your progress. Boakye suggests setting goals and celebrating milestones to keep yourself on track.

Combine with a Healthy Diet

Boakye agrees with Coah Revelia that walking alone isn't enough for significant fat loss. Combining regular walks with a balanced diet rich in whole foods can enhance your results and support overall health. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Kelsey_Rose3
Copyright thekelseyrose_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Kelsey Rose is showing off her ab-fab body – in her two-piece workout gear. In a new social media post, the fitness trainer flaunts her washboard abs in an Alo exercise set as she unveils her under-30-minute fat-blasting workout. “The only fat-burning cardio workout you need to get sculpted & snatched,” she writes across the video, recommending doing it two to four times weekly for fat loss. Do you want to lose weight just by walking? Here is what you need to know.


She Upped Her Step Count

“When I upped my daily steps from 4k to 10k, let me tell you—it completely transformed not just my body but my entire mindset. Walking is such a simple but effective way to stay active, and it’s seriously the secret sauce to slimming down and feeling your best. Plus, it works wonders for your mental,” she says.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

The Routine Combines Jogging and Incline Walking

“This routine also incorporates jogging + incline, which forces your heart rate up and down, revving up the metabolism in the best way possible!” she continues. Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walking on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

Here Is the 25 Minute Routine

Here’s the breakdown:

  1. Warm-up: 5 min brisk walk (3.0-3.5 mph, 2% incline)
  2. Jog: 3 min (5.5 mph, 2% incline)
  3. Power walk: 3 min (3 mph, 8% incline)
  4. Jog: 2 min (6.0 mph, 2% incline)
  5. Power walk: 2 min (4.0 mph, 9% incline)
  6. Sprint: 1 min (7.0 mph, 2% incline)
  7. Power walk: 5 min (3.5 mph, 10% incline)
  8. Jog: 2 min (5.5 mph, 2% incline)
  9. Cool down: 2 min easy walk.

She Also Shared a 15-Minute Workout

In another post, she unveils a 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results! It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

Just 15 Minutes Offers So many Benefits

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

Do It After Your Regular Workout

She recommends doing it after your regular workout. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says.

Walking Offers Lots of Health Benefits

Walking at a brisk speed offers lots of benefits. One study published in JAMA Internal Medicine found that getting your steps in about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

10,000 Steps Is Ideal for Weight Loss

According to research published in the journal Obesity, walking 10,000 steps a day, weight loss, and weight management are linked. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Emily Daugherty Wellness
Copyright Emily Daugherty Wellness/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all struggle to find time for exercise in our busy lives. What if you could improve your fitness with just five minutes a day? Emily Daugherty, a registered nurse specializing in women's health and certified yoga teacher, has created the perfect solution for those days when time is limited but you still want to move your body. "Sometimes five minutes is perfect for what you need at this point in your day," Emily explains. Try this simple workout and discover how just a few minutes of movement can make a big difference in how you feel.

RELATED: This Is Exactly How to Lose Body Fat This Year

Benefits of a Quick Indoor Walk

Taking a short walk, especially after meals, offers numerous health advantages. "I love to do a five-minute walk after a meal to help with digestion and regulate blood sugar," Emily notes. This simple practice delivers immediate benefits while fitting easily into your daily routine. No fancy equipment or large space is needed—just comfortable shoes and enough room to move safely. The fat-burning potential comes from keeping your body in motion consistently, even if only for a brief period.

Basic Walk in Place

Start with a gentle walk in place. "Walk it out right here. Make it happen. Maybe get the feet up a little higher," Emily suggests. Keep your spine long, shoulders relaxed, and find your balance and breath. This is your home base movement—if you ever get confused during the workout, return to this simple walking motion.

Side Steps

The second movement uses the space you have available. "Step out and back side to side," Emily instructs. This lateral movement engages different muscle groups while maintaining the cardiovascular benefits of the basic walk. Remember to keep breathing and maintain good posture throughout.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Knee Lifts

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day

Shutterstock

For the third movement, maintain a long spine and perform knee lifts. "Find a knee lift, lift up and up with a little tummy rotation," Emily demonstrates, suggesting that you can tap the opposite hand to the opposite knee for an added challenge. This movement engages your core while continuing the cardio benefits.

Front Kicks

The final basic movement involves front kicks. "Just kick it out. Today, reach both arms out," Emily encourages. This movement increases your heart rate while also working your leg muscles and improving coordination when combined with arm movements. She also shared bonus movements.

Kickbacks with Wide Stance

Profile picture of energetic caucasian female in sportswear running isolated along gray background

Shutterstock

Taking your feet wide, Emily introduces kickbacks. "Get the legs going with the feet wide," she advises. For those who need additional balance support, she suggests using a chair. "You might have a chair in front of you if you need that added balance," Emily notes, making sure the workout remains accessible to everyone.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Double Leg Lifts

Photo of fitness woman has intense workout, raises legs, dressed in sportsclothes, preapres for running or jogging, poses against grey background. People, exercises, training, lifestyle concept

Shutterstock

As a final challenge, try double leg lifts with a wide stance. "Let's do doubles this time. When you're ready, check in. We're going to go up and up," Emily explains. She offers modifications, suggesting you can keep your hands down if needed or add arm movements for an extra challenge. "Great move for your balance," she points out, highlighting the multiple benefits of this simple exercise.

Cool Down

Never skip the cool down phase! Emily emphasizes the importance of gradually reducing your heart rate: "You know we never skip this cool down." Take your feet wide, rock your hips side to side, and catch your breath. Complete several stretches, including "angel breaths" (sweeping your arms high on inhale and releasing on exhale), side stretches, and gentle shoulder stretches.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Conclusion

In just five minutes, you've completed a full-body, low-impact walking workout that can boost your energy, improve circulation, and help with weight management. "Thank you so much for practicing with me today," Emily says warmly. For those looking for more challenges, she offers a 30-Day 5K program where you can train to walk 3.1 miles in the comfort of your own living space.

Remember, consistency matters more than duration when it comes to exercise. As Emily would say, "If you're moving your body, you are doing this workout just right." Why not make this five-minute routine part of your daily habit and see how these small steps lead to big changes in how you feel?

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Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you struggling with the motivation to walk? Try a walking workout with a twist! Gianna (@gianna.gfit) is a nutritionist and CPT who shares great diet and workout tips with her hundreds of thousands of followers across her social media platforms. In a recent video, she reveals a workout that helps maximize fat loss: Hot girls walk. “If your goal is to lose body fat or lean out and you aren't walking every single day, you need to change that, and I'm gonna tell you why,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, also weighs in.


Walking Is a Great Cardio Workout to Burn Fat

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“Walking is one of the most effective forms of cardio to burn fat,” she says. “It's easy. You can do it sustainably. You can do it long term. If you are able, you can walk right? You can walk to the store, you can walk around your development, you can walk on the treadmill, and it's not super, super taxing on your body.”

Walking Is Low Intensity

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“What I mean by that is walking is very, very low intensity compared to other things like HIIT training, bike sprints, things like that, which are gonna be higher intensity, meaning your heart rate will be at a much higher level. When you're walking, your heart rate is gonna be, or it should be, at least about 50 to 70 percent of your max heart rate,” she continues.

It Also Helps Keep Your Cortisol Levels Balanced

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“When you put your body in the 50 to 70 percent of its max heart rate, that's where you're going to target fat loss,” she says. “Without stressing your body too much, meaning you're not going to spike your cortisol levels. Cortisol is our body's stress hormone, and we need it in a certain amount, but when that cortisol gets spiked too high, coming from over exercising, not recovering properly, it makes it very, very difficult for your body to target fat loss.”

It Will Tap Into Your Fat Stores

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“So walking every day is very, very low impact, and it can be done every day rather than HIIT training or bike sprints. You don't wanna be doing those things every single day. Again, because it can spike your cortisol levels. When you do higher intense cardio, your body's actually going to use carbohydrates for fuel rather than tapping into your fat stores. Like I said, walking can be done every single day, and it also can be done for prolonged periods of time, right?”

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

It Will Improve Digestion and Blood Circulation

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Unlike other forms of fitness, you can “walk for three hours if you really wanted to, while you're not able to do a HIIT workout for more than 20 to 30 minutes, which will keep your heart rate at a steady state for a longer amount of time,” she points out. “Therefore, again, targeting fat loss and using your fat stores rather than your carbohydrate stores, walking every day will also help get things moving, right? Your digestion will improve because walking, you're gonna get your blood circulation flowing. Your whole body is going to improve from this.”

She Walks 2 Hours Daily on an Empty Stomach

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“I have been walking every single day for at least two miles on an empty stomach, and it has completely changed the game for me,” she adds. “Hopefully, I have convinced you now that if you're not walking every single day, you should be doing it. It is one of the best exercises for your body.”

Related: This Is Exactly How to Lose Body Fat This Year

Body Network’s Expert Weighs In

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“Walking is an excellent exercise that is low intensity and easy on the muscles and joints so many people who aren’t able to do high intensity exercise are able to walk,” agrees Collingwood. “You can walk outside and get fresh air or walk on the treadmill and watch your favorite shows on an iPad.” However, while low intensity exercise is good for low stress on the body, “it burns fewer calories than higher intensity exercise which means you need to exercise for a longer amount of time to get the same calorie burn as a high intensity workout,” she points out. “If time is not an issue, then walking is an excellent way to get exercise. I typically recommend to my clients to vary their exercise routine with some lower intensity and some high intensity each week.”

💪🔥Body Booster: If you have the time, go for an hour walk a few times a week.

@gianna.gfit

Hot girl walks are a thing! #weightloss#hotgirlwalk#fit#fitness#health#healthy#healthyliving#healthytips#nutrition#nutritiontips#trainingtips#training#fittok#weightlosstips#tips#fatloss

Tess Thomas drtessthomas
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Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

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The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

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Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

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Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

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Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

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Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

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Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

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Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

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Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

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She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

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The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lindsey Guldenschuh pharmacist_lindsey
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

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Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

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She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

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Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

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The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

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“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

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“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.