{"id":427137,"date":"2026-01-21T06:22:09","date_gmt":"2026-01-21T06:22:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/427137\/"},"modified":"2026-01-21T06:22:09","modified_gmt":"2026-01-21T06:22:09","slug":"5-ways-to-burn-more-fat-during-your-walking-workouts-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/427137\/","title":{"rendered":"5 Ways To Burn More Fat During Your Walking Workouts"},"content":{"rendered":"

Apart from being a low-impact exercise<\/a> that you can do literally anytime, anywhere, walking<\/a> can be just as great (if not better!) at spurring weight loss compared to high-intensity<\/a> boot camps and other balls-to-the-wall workouts, says personal trainer Chris Freytag, CPT, founder of Get Healthy U TV<\/a>, and board member of the American Council of Exercise.<\/p>\n

In fact, one Risk Analysis study<\/a> found that women who go for regular brisk walks tend to have lower body mass indexes<\/a> than those who opt for other forms of exercise. Plus, the other health benefits of walking are pretty major: the activity can help with brain health<\/a>, longevity<\/a>, and more. <\/p>\n

If weight loss is your goal, try amping up your walk with these expert-approved tips:<\/p>\n

1. Walk fast enough to make talking hard<\/p>\n

\u201cSince so many people don\u2019t have time for two-hour walks every day, making the most of the time you have is key,\u201d Freytag says. \u201cBy adding some speed<\/a> and intensity to your walks, you can up your calorie burn, improve your lung capacity<\/a>, and absolutely take off some pounds.\u201d To make sure your intensity is where it needs to be, focus on your breathing. If you\u2019re walking along at a fat-burning<\/a> rate, you should only be able to get out a few words at a time without taking a breath, she says.<\/p>\n

Ready to make walking a regular part of your routine? Get the WH+ Exclusive 4-Week Walking Plan<\/a> that burns fat and builds muscle at the same time. <\/p>\n

2. Add some slower intervals<\/p>\n

Still, you don\u2019t need to race<\/a> through your entire workout to help with weight loss<\/a>. In fact, Ohio State University<\/a> research shows that altering your walking speed burns up to 20 percent more calories than walking at a steady pace. Think of it sort of like driving on the highway without cruise control. By regularly letting on and off of the gas and break pedals, you burn through way more gas\u2014a.k.a. calories, according to researchers.<\/p>\n

You don\u2019t have to follow a structured speed plan, though. (But if you prefer a plan, we got you<\/a>.) Just try walking as fast as you can to that next tree, then slow down. Then, speed back up when you hit the fire hydrant. You get the idea. <\/p>\n

3. Unless you walk in the morning, skip pre-workout snacks<\/p>\n

While exercising<\/a> on empty is never a good weight-loss strategy, you don\u2019t need to pump calories or carbs before walking workouts the way you do before intense boot camps<\/a> or 10-mile runs, says Tori Holthaus, RDN, founder of YES! Nutrition<\/a>. That’s because walking probably won\u2019t deplete your body\u2019s stored carbs as quickly as higher-intensity<\/a> exercises. <\/p>\n

Simply eating balanced meals<\/a> and snacks containing whole carbs, lean protein, and healthy fat throughout the day will provide you with all of the energy you need to power through the vast majority of your walks, she says.<\/p>\n

If, however, you like to go on walks first thing in the morning, eat something before you head out the door, since you probably haven’t eaten in the last eight hours. You can also mix some protein powder<\/a> into your water bottle to help keep your blood sugar levels stabilized, says San Diego bariatric surgeon Julie Ellner<\/a>, MD.<\/p>\n

4. Refuel after walking 60 minutes or more<\/p>\n

Though it’s not a huge deal if you don’t eat after a quick 30-minute walk, it’s very important to refuel after hitting the road for an hour or more. \u201cIn this case, your glycogen<\/a> stores will be depleted, and you need to replenish those stores to feed your muscles,\u201d Freytag says. Opt for a small, post-walk snack<\/a> that contains a roughly three-to-one ratio of carbs to protein. Some solid choices include a banana with nut butter, piece of whole-grain avocado toast<\/a>, or glass of chocolate milk. <\/p>\n

5. Incorporate resistance training <\/p>\n

Walking is a great way to lose weight, but to make sure that you aren\u2019t losing muscle mass, you need to integrate strength training<\/a> into your routine, Ellner says. Stop every 10 minutes during your walks to perform a few sets of pushups, lunges<\/a>, squats, or other bodyweight exercises, says Freytag. Once you finish off your last rep, keep walking.<\/p>\n

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