Many people believe a good stroll still falls short of being a weight-loss tool, but with the right approach it can be. If you get serious about your stride and add on a few extra moves, you can turn it into a fat-burning exercise too.
The trick is to “look for ways to increase the difficulty of your walk and crank up your metabolism”, says strength and conditioning coach Travis Ronaldson.
Here are six easy peasy ways to turn your evening walk into a serious fat-burning workout:
Tip #1 Try interval training.
One way to do this is interval training, which research shows can produce bigger weight-loss results than the same amount of training at a steady pace.
“As you’re walking, stop and do a bodyweight exercise every five to 10 minutes – for example, 10 squats,” says Travis. “This will keep your heart rate elevated throughout your walk, increasing the overall calories burned.”
Tip #2 Remember, 60 is the magic number.
If you’re looking to slim down, 60 minutes of walking a day is your best bet. But it doesn’t mean you have to do it all at once.
“If you’re pressed for time, walking for 10 minutes, six times a day, is just as good as going for a 60-minute walk,” explains Travis. “If an hour isn’t possible, 30 minutes every day has also been shown to benefit general health, weight loss, heart health and mental well-being.”
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Tip #3 Begin slow.
If you haven’t exercised regularly, then go slow.
“Start off by walking three times a week and increase from there, aiming to walk daily,” says Travis. “The more days you walk, the more activity you’re completing, which in turn will assist with further weight loss.”