Will Walking Fast For 15 Minutes Twice A Day Help Lose Fat Belly?

Walking fast is an effective way to burn calories, which can help you decrease the size of your belly. Burning calories by walking fast will help you lose weight, which can reduce your risk of death, according to a study published in the New England Journal of Medicine in 2006, led by Kenneth F. Adams. Two walking sessions a day is a good start toward reducing the size of your belly and improving your health.

Effectiveness

Walking for two 15-minute sessions spaced throughout the day has similar weight-loss effects as one long session, according to W. Daniel Schmidt, lead researcher in a 2001 study published in the "Journal of the American College of Nutrition." The participants in the study saw a decrease in both weight and body measurements, whether they exercised in one 30-minute session, three 10-minute sessions or two 15-minute sessions. In addition to exercising, the study participants ate a reduced-calorie diet.

Benefits

Although not possible to selectively reduce fat in your belly region, the overall fat burn from walking will reduce your belly fat over time. Additional benefits of walking briskly include a reduction in blood pressure, weight management, more energy, an increase in bone strength and the possibility of lowering your cholesterol levels, according to the American Council on Exercise. It may be difficult to find a 30-minute block of time in your busy schedule, and dividing your walking into two 15-minute sessions removes that obstacle.

Walking Techniques

Make the most out of your workout by using the proper walking techniques, as recommended by MayoClinic.com. Help strengthen your abdominal muscles by pulling your abdominal muscles in toward your spine as you walk. As you move, stand up straight and look about 15 feet in front of you. Walk faster by shortening your stride length slightly and rolling your foot from your heel to your toes. Keep your shoulders loose by swinging your arms as you walk.

Strategies

Warm up for a few minutes before your morning workout, then walk as briskly as possible for the duration of your 15-minute session. Increase the amount of calories and belly fat you burn by incorporating aerobic interval training into one of your workout sessions every other day. Abdominal obesity is one of several metabolic risk factors, and incorporating intervals into your workout can help burn abdominal and body fat more than steady walking, found lead researcher Arnt Erik Tjonna in a 2008 study published in the journal "Circulation." After warming up, walk at a brisk pace for three minutes, then an extremely intense pace for one minute, and then return to your brisk pace for three more minutes. Repeat for the duration of your 15-minute session.

Considerations

After checking with your doctor to confirm that walking is appropriate for you, walk in a properly fitted pair of shoes. Replace your shoes frequently to help avoid foot or leg injuries. Stay motivated by varying your walking route, time of day, or setting on your treadmill. Combine your walking program with abdominal exercises and short strength-training workouts to tone and develop your abdominal muscles.