For the main set, alternate 2 minutes of walking at a moderate pace with 1 minute at the fastest walking pace you can tolerate. Open your stride, pump your arms and raise your heart rate as much as possible to burn the most calories. Alternate the 2 minutes easy, 1 minute hard for 20 minutes.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.
Just walking 10,000 steps for extended periods is enough to see a few pounds drop away. If you walk for long periods, you may find that walking helps jump start your weight loss quest, and your waistline can slim in just a few weeks.
Spend 3–5 minutes walking at a brisk pace, at an intensity of about a 5–6, the power walk or jog for up to 1 minute at an intensity of an 8–9. When you've completed your session for the day, spend 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk.
Avoid this when you are cutting back your calories by simply using walking as your daily exercise. Aim for at least 10,000-12,000 steps each day which will support a 1-2kg weight loss over the course of a week.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
How much weight you can lose from walking depends on your current weight, diet and activity level. We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!
"There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones." The best part: When women walk, deep abdominal fat is the first to go.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises.
About walking
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Steps in a Kilometer
On average, it takes roughly 1,200 to 1,500 steps to walk one kilometer while it can take between 900 and 1250 steps to run a kilometer. If your goal is to walk 10,000 steps a day, it will take a little over 8 kilometers of travel to reach that goal.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed. But that doesn't mean you have to do it all in one walk.
Use an app or food diary to keep track of the calories you consume every day; then draw up and exercise and diet plan to burn those calories. Walking, even if it's at a moderate pace, for about 30 to 60 minutes every day can help you start to lose belly fat, according to Harvard Health Publishing.
And because you're building strength in your core and glutes, it can help reduce low back pain. Burns more calories. One of the main benefits of incline walking is that it helps burn more calories than regular treadmill walking or walking on a flat road.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
Aim to complete around 10,000 steps each day. You could take stairs instead of an elevator and try to walk to the parking lot or go for a grocery run.
Strengthen your bones and muscles. Improve muscle endurance. Increase energy levels. Improve your mood, cognition, memory and sleep.