10 Walking Routines Designed to Target & Burn Belly Fat

Are you looking to shed that stubborn belly fat? Research shows that walking can be a great way to tackle body fat, including the fat around your waist and in your abdominal area.¹ 

By increasing your walking speed and incorporating different walking workouts, you can boost your fat-burning potential.

Here are effective walking workouts designed to help you burn belly fat and improve your overall health.

1. Brisk Walking

• What it is: This is faster than a casual stroll but not as intense as running. You walk at a steady pace that makes your heart beat faster.
• How it helps: Brisk walking burns more calories and gets your body into fat-burning mode, which can help you lose belly fat over time.
• Tip: Try to walk briskly for 30–45 minutes a day, most days of the week.

2. Interval Walking

• What it is: This involves alternating between fast walking and slow walking.
• How it helps: The changing speeds push your body to burn more fat, especially around your belly.
• Tip: Walk fast for 1–2 minutes, then slow down for 1 minute, and repeat for 20–30 minutes.

3. Incline Walking

• What it is: Walking uphill or on an inclined treadmill.
• How it helps: Walking uphill requires more effort, engaging your core muscles and burning more calories. This can lead to faster fat loss around the belly.
• Tip: If you’re on a treadmill, set it to an incline or find a hilly area outdoors to walk.

4. Power Walking

• What it is: Power walking is walking at a very fast pace, almost like jogging but without running.
• How it helps: It increases your heart rate, boosts calorie burn, and works your core, all of which help reduce belly fat.
• Tip: Focus on swinging your arms and walking fast for 20–30 minutes a day.

5. Long-Distance Walking

• What it is: Walking for longer periods, such as an hour or more at a moderate pace.
• How it helps: Walking long distances burns calories over time, helping your body tap into fat stores, including belly fat.
• Tip: Start with shorter walks and gradually increase your walking time to build stamina.

6. Walking with Weights

• What it is: Carrying light dumbbells or wearing wrist/ankle weights while walking.
• How it helps: Adding weights increases the intensity of your walk, helping you burn more calories and strengthen your core muscles, which can reduce belly fat.
• Tip: Start with light weights (1–2 pounds) and avoid swinging your arms too much to prevent injury.

7. Paced Walking

• What it is: Walking at a steady pace, slightly faster than your regular speed, and maintaining it throughout your walk.
• How it helps: Keeping a steady pace helps you burn fat consistently over time, especially if you walk for 45 minutes or longer.
• Tip: Use a fitness tracker to maintain a consistent speed and gradually increase your walking time each week.

8. Walking with Side Steps

• What it is: While walking, add in side steps or shuffle steps to engage different muscles.
• How it helps: Side-stepping works your hips and core, helping to target fat around your midsection while keeping the workout fun and varied.
• Tip: Add 10–15 side steps after every 5 minutes of regular walking to mix things up.

9. Walking in Water

• What it is: Walking in a pool or shallow water at the beach.
• How it helps: Water adds resistance, making your muscles work harder without putting stress on your joints. This helps burn more calories and targets belly fat.
• Tip: Walk in waist-deep water for 20–30 minutes, keeping a steady pace.

10. Walking with Stairs

• What it is: Incorporating stairs into your walking routine, either by walking up and down steps or finding a hilly area.
• How it helps: Walking stairs burns more calories than flat walking and engages your lower body muscles, which can help you burn belly fat faster.
• Tip: Start with short bursts of 5–10 minutes on stairs, then gradually increase your time as you get stronger.

Each workout has the potential to help you get rid of stubborn fat around your waist. Remember, consistency is key, so stick with your walking routine, and you’ll likely see great results over time. 

Source:

1. Journal of Exercise Nutrition & Biochemistry