Losing belly fat is a common fitness goal, but it’s crucial to target visceral fat for better overall health. Visceral fat wraps around your abdominal organs and poses serious health risks when levels are too high. The good news? It’s easier to shed than subcutaneous fat—the stubborn layer beneath your skin—and you can tackle it with something as simple as walking!
To help you jumpstart your journey, we've compiled effective strategies to boost visceral fat burn through walking. While a nutritious diet and strength training play essential roles in fat loss, walking is an often-overlooked yet powerful tool. It's a low-intensity, accessible activity that’s perfect for anyone, especially if you’re just beginning to adopt a healthier lifestyle.
Walk uphill.
One of the most effective ways to boost your calorie burn during a walk is by stepping up the challenge—literally! Walking uphill or on an incline pushes your body to work harder, engaging more muscle fibers in your hips and quads while increasing fat burn.
Getting started is simple. Slip on your sneakers, locate a hill in your area, and start walking to the top. Once you’ve reached the peak, walk back down and repeat the process a few more times. It’s an easy yet impactful way to level up your walking routine!
Pick up the pace.
Another great way to torch more calories and fat during your walk is to pick up the pace. Transitioning from a leisurely stroll to fast or power walking increases your heart rate and calorie burn, making your workout more effective.
Next time you head out, challenge yourself to walk faster. Time how long it usually takes you to complete your route, then aim to beat that record. If you're just starting out or building endurance, try alternating between short bursts of brisk walking and your regular pace. It’s an easy way to push your limits while staying in control of your progress!
Hold hand weights.
Another great way to torch more calories and fat during your walk is to pick up the pace. Transitioning from a leisurely stroll to fast or power walking increases your heart rate and calorie burn, making your workout more effective.
Next time you head out, challenge yourself to walk faster. Time how long it usually takes you to complete your route, then aim to beat that record. If you're just starting out or building endurance, try alternating between short bursts of brisk walking and your regular pace. It’s an easy way to push your limits while staying in control of your progress!
Perform bodyweight movements in between.
One final way to burn more fat and calories while walking is to incorporate bodyweight movements in between. You can keep it simple and just do squats, walking lunges, pushups, and dips. Here's how you do each movement:
Bodyweight Squats
- Stand tall, keeping your torso upright and core tight.
- Sit back onto your heels and hips until they are parallel to the ground.
- Press back up, flexing your glutes and quads at the top.
- Complete 10 to 15 reps.
Walking Lunges
- Take a big step forward with one leg.
- Firmly plant your foot, then lower yourself until the back knee gently touches the ground.
- Step through with the other leg, and repeat.
- Perform 10 to 12 reps on each leg.
Pushups
- Assume a plank position with your body in a completely straight line.
- Start the movement with your feet together and shoulders in line with your wrists.
- Keep your core tight and glutes squeezed and lower your chest toward the floor.
- Push yourself back up.
- Complete 10 to 15 reps.
Bodyweight Dips
- Find a sturdy surface you can place your palms on, such as a ledge or beam.
- Firmly plant your hands on the surface and extend your legs before you.
- Keep your chest tall and core tight, break from the elbows, and lower until your arms are about parallel to the ground.
- Drive yourself back up, flexing your triceps hard to finish.
- Perform 10 to 15 reps.