Walking is a low-impact form of cardiovascular exercise that does not take any fancy gym equipment. Like other exercise, walking can help you achieve a number of important health benefits, such as improved mood, lower blood pressure, reduced risk for type 2 diabetes and a reduction of LDL cholesterol, according to the Mayo Clinic. Walking also burns calories, which is the most important key to losing belly fat. Remember to eat healthier foods and reduce your caloric intake as well to further promote weight loss.
Step 1
Execute a five-minute dynamic warm-up to get your muscles and joints ready for exercise. Dynamic stretches are performed in motion and simulate the action you perform during walking. Perform stretches like arm crossovers, arm circles, leg swings, knee highs, walking lunges, spinal rotations, calf raises, deep knee bends and alternating toe touches.
Step 2
Walk at a slow pace for five to 10 minutes. Treat this as your acclimation phase and gradually increase your intensity. This will get your core body temperature elevated and further loosen up your joints and connective tissue.
Step 3
Increase your pace to your exercising level. Walk at a pace that elevates your heart rate and causes you to sweat. Remain at this pace for the duration of your workout and finish with a slow walk for five minutes to cool down. The American College of Sports Medicine recommends 60 to 90 minutes of cardio, five days a week for weight loss. Follow these guidelines and exercise for shorter periods throughout the day if you do not have time to do it all at once.
Step 4
Add intervals into your workout. Once you get started, walk at a fast pace for 30 seconds, then walk at a moderate pace for 60 seconds. Alternate back and forth for the duration of your workout, or just spend 10 to 20 minutes doing intervals and walk at a steady pace for the rest of your time. This will boost your caloric expenditure and it will keep your metabolism elevated after you are done working out.
Step 5
Stretch your muscles when you are finished walking. Spend five minutes doing static stretches to keep your muscles from cramping up and becoming tight. A seated forward bend is an example of a static stretch. Sit on the ground, keep your legs straight, reach for your toes and hold for 30 to 45 seconds.
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