Walking is cost-efficient and easy to do, as all it requires is a pair of tennis shoes and a willing spirit.

Once you make the decision to go for a walk, all you have to do is open up your front door and go. This modality of exercise can be done anywhere andat any time you choose, easily being able to incorporate into your workout routine with ease.

If you are overweight or obese, walking is an excellent option to incorporate into one’s routine, as it will help with weight loss and increasing fitness levels.


If looking for fat loss, a great walking exercise routine is one that incorporates a walking speed that is challenging for you, requiring you to get into your heart rate (HR) zone or “target zone”.

The target zone is usually between the maximal HR zones of 65-85%, where you are at a pace where though you feel you are walking with a purpose, with true intention.

An easy way to guess if you are in your appropriate HR zone is through the method of the Ratings of Perceived Exertion (RPE) scale (1-10; 1 being easy, 10 being extremely hard) or the Talk Test.

This will allow you to judge from either the RPE scale or utilizing the Talk Test, where you should be breathing deeply, but not out of breath; able to speak sentences, rather than spit out short words or deep grunts.

The second addition to a walking exercise routine should be the varying of incline, or the addition of hills.

Adding either incline on the treadmill or hills when walking outside will result in an increase of intensity as you turn to your glutes and hamstrings to power you up and through the incline. Plus, a 5% incline increases caloric burn by 50%[1], a great plus to adding incline to your walking exercise.

The third addition to a walking exercise routine should be the addition of uneven terrain, where you challenge your ankles, calves, and knees to work harder and smarter to get you maneuvered around or through your encounters.

A walking exercise routine to blast fat the easy way2

Plus, studies have shown that walking on terrain, such as snow, can increase caloric burn 2-3 fold[1].

The fourth addition to a walking exercise routine is one that continues to challenge your fitness levels as you adapt to each new challenge.

Throwing weight into the walking exercise will increase not only the intensity of the workout once again, but also the total caloric burn through the use of added weight.

Wearing something like a weighted vest or backpack instead of ankle or handweights will help to keep spinal alignment, discouraging negative and harmful changes in gait or posture.

 The fifth addition to a walking exercise routine is incorporating the use of equipment, such as walking poles.

A specific walking pole would be a Nordic walking pole, which studies have shown to increase caloric burn up to 46%[1].

Nordic poles recruit all muscles into the exercise to make it a whole body exercise, instead of an predominate lower body exercise, increasing muscle involvement up to 90%[1].

The sixth addition to a walking exercise routine is adding intervals to the mix, varying the intensity throughout the walking exercise.

Anywhere between 30 to 60 seconds is a great foundation for adding intervals to the mix, challenging your body’s muscles by keeping it guessing, increasing caloric burn, and boosting metabolism.

As you have just learned, walking exercise routines to burn fat are not only cost-effective, but easy and cheap to do – regardless of your current fitness levels!

This is a part reason why walking exercise to burn fat is not only doctor recommended, but has scores of studies to support testimony to walking’s amazing health benefits[1].

Walking is companionable, inexpensive, effective, and easy- so get up, put those walking shoes on and get started today to burn fat, get toned, and stay healthy!

[1] http://www.superskinnyme.com/how-to-lose-weight-walking.html


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