{"id":218639,"date":"2026-01-05T23:26:07","date_gmt":"2026-01-05T23:26:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/218639\/"},"modified":"2026-01-05T23:26:07","modified_gmt":"2026-01-05T23:26:07","slug":"fitness-coach-shares-8-walking-cheat-codes-to-boost-health-japanese-interval-walking-to-pyramid-style-and-more","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/218639\/","title":{"rendered":"Fitness coach shares 8 walking cheat codes to boost health: Japanese interval walking to pyramid style and more"},"content":{"rendered":"\n

Walking is one of the simplest forms of exercise that helps us to stay fit and healthy. According to Dan Go, a fitness coach with over 20 years of experience, it \u201cis the most underrated way to burn fat\u201d that is low in intensity and high in accessibility.<\/p>\n

\"Dan Dan Go considers walking to be ‘medicine disguised as movement.'(Unsplash) <\/p>\n

Also Read | What causes binge eating? Gastroenterologist explains why it is less about willpower and more about nervous system<\/a><\/p>\n

Taking to Instagram on January 5, Dan shared a cheat sheet of eight forms os walking, which he described in the caption as \u201cmedicine disguised as movement.\u201d<\/p>\n

1. Japanese interval walking<\/p>\n

This form of walking alternates between three-minute brisk walking and three-minute slow walking for 30 minutes. The style is similar to HIIT (High-Intensity Interval Training), and reduces blood pressure, stroke risk, and boosts VO2 max while burning fat and improving heart health.<\/p>\n

2. Walking on an incline<\/p>\n

\u201cIncline walking activates more glutes, hamstrings and core, boosting calorie burn by 50 to 100 percent versus flat walking,\u201d stated Dan. Walking uphill is also easier on our knees, which makes it a safe way to strengthen our legs and shed fat.<\/p>\n

3. Walking with weighted vest or rucksack<\/p>\n

By carrying five to fifteen percent of our body weight while walking, we can increase calorie burn by 10 to 30 percent. It also builds bone density, posture and core stability. \u201cStudies show that weighted walks reduce fat mass faster than body weight alone,\u201d noted the fitness coach.<\/p>\n

4. Walking after workouts<\/p>\n

\u201cStrength training releases fat-mobilising hormones that push stored fat into the bloodstream,\u201d highlighted Dan. \u201cWalking right after taps into this window, burning more fat as fuel since insulin<\/a> is low and fat oxidation is high.\u201d<\/p>\n

5. Walking after meals<\/p>\n

Taking a walk for only two to ten minutes after eating reduces blood sugar<\/a> spikes by almost 30 percent, which in turn lowers cravings and fat storage. \u201cThis simple hack improves insulin sensitivity and energy balance while helping shed belly fat,\u201d noted Dan in his post.<\/p>\n

6. The 12-3-30 Workout<\/p>\n

This method involves setting the treadmill to 12 percent incline, three miles per hour, for 30 minutes. It is a viral routine that \u201ctorches calories, recruits big muscle groups, and burns fat more efficiently than steady runs.\u201d According to Dan, it is perfect for people who are seeking to lose belly fat.<\/p>\n

7. NEAT walking (Treadmill Desk)<\/p>\n

The method seeks to turn \u201cdead time\u201d into \u201cfat-burning time.\u201d Walking while working or watching television boosts NEAT<\/a> (non-exercise activity). This can allow adding 2000 to 3000 steps to the daily count, which means more calories burned, including visceral belly fat.<\/p>\n

8. Pyramid walking intervals<\/p>\n

Beginning with warm-up, the walk gradually increases speed and incline every 10 minutes, with our effort peaking at the end. This is followed by a cooling-off period. The method keeps metabolism elevated, prevents adaptation, and drives steady belly fat reduction over time.<\/p>\n

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.<\/p>\n

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.<\/p>\n","protected":false},"excerpt":{"rendered":"Walking is one of the simplest forms of exercise that helps us to stay fit and healthy. According…\n","protected":false},"author":2,"featured_media":218640,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[4768,103379,3248,20875,565,134,111,139,69,4770],"class_list":{"0":"post-218639","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-belly-fat","9":"tag-calorie-burn","10":"tag-exercise","11":"tag-fat-burning","12":"tag-fitness","13":"tag-health","14":"tag-new-zealand","15":"tag-newzealand","16":"tag-nz","17":"tag-walking"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/218639","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=218639"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/218639\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/218640"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=218639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=218639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=218639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}