Fat-Burning Walking Workout

Lose Fat and Lose Weight with this Walking Workout

Man Walking - Lower Legs and Shoes
MorePixels/E+/Getty Images

Brisk walking is a good fat-burning cardio exercise. This fat burning walking workout can be used most days of the week if you want to lose weight.

There are two keys to burning fat when walking. The first key is that you need to walk vigorously enough to raise your heart rate into the best zone for burning fat for energy. The second is that you walk long enough that you are burning stored fat rather than just burning off the sugars your body stores for quick bursts of exercise.

Time Needed for the Fat-Burning Walk

You need to set aside a minimum of an hour. You can extend your walking time and enjoy this workout for 90 minutes, two hours or even more.

When to do the Fat-Burning Walk

This workout may be done daily, or used as a recovery day for those alternating with other walking workouts. If you want to lose body fat, you should do this walk most days of the week.

Benefits of the Fat-Burning Walking Workout

This workout gets the body to use stored fat for energy. At 60 percent to 70 percent of your maximum heart rate, 85 percent of your calories burned are fats. Walking faster or slower burns a smaller percentage of fat.

Fat-Burning Walking Workout

  • Start at an easy pace for 10 minutes. This burns off the stored blood sugar and glycogen and tells the body to get ready to burn fat.
  • Stop and do a stretching and flexibility routine for 5 minutes with these Stretches.
  • Pick up the pace and walk for 30 to 60 minutes at a pace that brings your heart rate up to 60 percent to 70 percent of your maximum heart rate (MHR).
  • This is a comfortable pace where you can speak in full sentences although you will be breathing harder than usual.
  • Cool down with 5 to 10 minutes at an easy pace.
  • End with 5 minutes of gentle stretching and flexibility exercises.

Equipment and Clothing for a Fat-Burning Walking Workout

You will want to take your pulse to be sure you are in the right heart rate zone. You can do this by hand, if you have a watch that has a second hand or an app on your phone. You could also use a heart rate monitor or pulse monitor, either one with a chest strap or one that is part of a fitness band or smart watch.

Wear good athletic shoes so your feet have proper support and cushioning for this longer walking workout.

You should wear clothing that allows freedom of movement and that wicks away sweat.