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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.

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
Paul Revelia
FACT CHECKED BY Christopher Roback

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.

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.

When it comes to losing body fat, most people think they need to run for hours or spend endless time at the gym. But groundbreaking research has uncovered something simpler: there's a specific walking speed that maximizes fat burning, and it's changing how we think about weight loss.


Meet Michaela (Dr. Miche), PhD, a research scientist who analyzes cutting-edge studies on weight loss, nutrition, and fitness. "When confronted with these kinds of debates, I go straight to the science and try to get the best answer based on the highest quality research," she explains. Her recent analysis of walking studies has revealed fascinating insights about how this simple activity could be the key to sustainable fat loss.

Why Walking Beats Running for Fat Loss

In a groundbreaking 20-week study comparing different exercises, walking proved superior for fat loss. "The walking group lost three body fat percentage points, while running and biking groups only lost 1.2 points," Dr. Miche reports in her post. This occurred despite all groups exercising for the same duration—30 minutes, three times weekly.

The Science Behind Fat-Burning Speeds

Couple of young hikers with backpacks walk through the forestShutterstock

Why does walking outperform more intense exercises? "As the intensity is lower in an exercise, you actually burn more fat compared to carbs," Dr. Miche explains. "Whereas when you do a very high intensity exercise, you burn more carbs compared to fat." This makes walking particularly effective for fat loss, despite—or rather, because of—its lower intensity.

The Perfect Speed for Maximum Fat Burn

young fitness woman hiker legs at forest trailShutterstock

The research uncovered specific speeds that optimize fat burning. "For men, the sweet spot is typically walking at 3.4 miles per hour, while women reach optimal fat burning at around 3 miles per hour," Dr. Miche reveals. This pace aligns with what scientists found to be the ideal heart rate for fat oxidation—about 60% of your maximum heart rate.

Proof It Works: The Numbers Don't Lie

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

A comprehensive meta-analysis of over 1,100 participants confirmed walking's effectiveness. "People who walked just 40 minutes, four times weekly for 35 weeks, lost two pounds and decreased their body fat by one percentage point—without making any dietary changes," Dr. Miche explains. Even more impressive, she notes that while walkers lost weight, non-walkers gained a few pounds, creating a net difference of about five pounds between groups.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

Why Body Fat Matters More Than Weight

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

Dr. Miche emphasizes an important distinction: "When most people say they want to lose weight, what they really mean is that they want to lose fat and lower their body fat percentage." She explains that "the aesthetic benefits and health benefits of weight loss pretty much all come from lowering your body fat percentage," noting how many people "end up looking a lot better and getting a lot healthier while staying at the same weight because they lose fat and gain muscle."

The Ideal Walking Schedule for Beginners

Running Women Jogging in CountryShutterstock

Based on the research, Dr. Miche recommends starting with the proven formula: "The meta-analysis found that on average these studies had people walk four times a week for 40 minutes per session." This moderate commitment led to significant results while remaining achievable for most people.

Hidden Benefits Beyond Fat Loss

The females in sportswear walking together bright sunny park in summerShutterstock

Walking at the optimal speed doesn't just target fat—it transforms your health. "Just adding 40 minutes of walking four times a week lowered blood pressure by one to 1.5 points for both systolic and diastolic blood pressure," Dr. Miche notes. Additionally, "people increase their fitness substantially, raised VO2 max by three, which is a measure of cardiovascular fitness."

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

How Walking Prevents Age-Related Weight Gain

Healthy lifestyle - woman walking in city parkShutterstock

One of walking's hidden benefits is its role in preventing natural weight gain. "Not only did adding walking to people's routines prevent the weight gain that most people have happen to them over time as they age," Dr. Miche points out, "but adding walking also caused weight loss on top of that prevention of weight gain."

Your 7-Day Walking Challenge

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Ready to start? Dr. Miche recommends focusing on hitting the optimal speed rather than distance: "It's not only useful for weight loss but also because it's just amazing for your health and it's nice to get outside." Start with 40-minute sessions at your target speed (3.4 mph for men, 3.0 mph for women), aiming for four sessions in your first week.

The science is clear: walking at the right speed is a powerful tool for fat loss and overall health. Whether you're starting a new fitness journey or looking to optimize your current routine, adjusting your walking speed could be the simple, effective strategy you've been searching for. The best part? You can start today, right now, with nothing more than a pair of comfortable shoes and a focus on maintaining that perfect, fat-burning pace. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Struggling to find time for lengthy workouts? You’re not alone, and the good news is, you may not need hours in the gym to jumpstart your weight loss journey. According to certified clinical nutritionistAutumn Bates in her popular YouTube video, a strategic walking routine could be the game-changer you're looking for. Autumn's approach revolves around optimizing fat-burning through carefully timed walks that work with your body's natural rhythm throughout the day. Whether you're a morning person or find it easier to move during lunch breaks, Autumn's plan is designed for anyone who wants to maximize fat loss without sacrificing too much time or energy.


Walking, as Autumn explains, has the unique ability to tap into the body’s fat stores, especially during certain times of the day. Her three-part walking schedule will help you keep your metabolism revved up from the moment you wake up until you head to bed. Even better, you don’t need any special equipment—just your feet, a good pair of shoes, and some dedication. Joining Autumn’s expert advice is Body Network’s Yaa Boakye, Registered Dietitian Nutritionist (RDN), Licensed Dietitian Nutritionist (LDN), and Certified Personal Trainer (CPT), who provides additional insights into how walking can be tailored to meet your individual needs, ensuring both immediate results and long-term sustainability.

Ready to start walking your way to a healthier, leaner you? Let's dive into Autumn Bates' fat-melting walking routine and discover how just a few simple steps can make all the difference.

The Morning Walk: Capitalize on Your Body's Natural Fat-Burning State

In her video, Autumn emphasizes the importance of a morning walk: "In the morning, the body is in a naturally fasted state. This means that from overnight of not eating, the body is naturally going to be burning fat as fuel."

She recommends:

  • 15-30 minute walk first thing in the morning
  • Before coffee or breakfast
  • Preferably outdoors

"Walking outside is preferred if you are looking to maximize fat burning," Autumn explains. "Being outside, especially if you live by a park or an ocean or a lake or a river, helps to expose your body to something called negative ions. And this can naturally help to decrease the stress hormone cortisol."

The Science Behind Morning Walks

Body Network’s expert, Yaa Boakye, RDN, adds scientific context: "Research has found that both treadmill walking and brisk walking effectively reduce central obesity in men and women who are overweight or dealing with obesity. Women may burn more calories per step, while men may have a higher overall energy expenditure due to greater body mass."

RELATED: The 4 High-Protein Breakfast That Torches Stubborn Fat, According to Top Trainer

Daytime Walks: Break Up Sedentary Periods

In her video, Autumn suggests incorporating short walks throughout your workday:

  • Get up every hour for 1-2 minutes
  • Walk around your house or office
  • Aim for about 2000 extra steps during an 8-hour work period

"The less often that we get up, even if it's just getting up for one or two minutes an hour, the less we're contracting our muscles and the less insulin sensitive we start to become," Autumn notes.

Lunchtime Bonus Walk

If possible, add a 15-minute walk after lunch. Autumn explains in her video, "When you're walking or when you're contracting your muscles, it helps to soak up excess glucose from the blood supply, making so you don't need to pump out as much insulin, which is that storing hormone."

Evening Walk: Enhance Sleep Quality for Better Fat Burning

Autumn recommends a short walk after dinner:

  • 5-15 minutes long
  • Preferably outdoors

"Walking can not only help with absorbing that excess glucose, it can also help to boost the quality of your sleep, which further helps to maximize fat burning," she states.

The Long-Term Benefits of Walking

Boakye emphasizes the sustainability of walking for weight loss: "Walking is not only effective for initial weight loss but also plays a crucial role in long-term weight maintenance. Research indicates that individuals who engage in regular walking are more likely to sustain their weight loss over time."

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

Maximizing Your Walking Routine

To enhance your walking routine, Boakye suggests:

  1. Incorporate interval walking
  2. Walk on an incline
  3. Add strength-building exercises
  4. Aim for 7,000 to 10,000 steps per day

Walking Really Can Help You to Lose Weight

By following this strategic walking schedule, you can harness your body's natural fat-burning potential throughout the day. Remember, consistency is key. As Boakye notes, "Walking is an incredibly effective and sustainable tool for weight loss. It burns calories, increases fat metabolism, and is easy to maintain long-term due to its low impact and accessibility." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. 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.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.