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We walk every day—to work, school, or while shopping. But have you ever considered that walking can also be used for weight loss? That’s right, by mastering the correct timing and posture, you can effectively burn fat and achieve weight loss results.
Step One of Walking for Weight Loss: Find the Right Time
Dear friends, do you want to have a light and energetic figure? Here’s an easy walking plan that not only helps burn fat and lose weight but also specifically targets the waist, abdomen, hips, and thighs, helping you achieve super-strong exercise effects.
Simply adjust your walking frequency, incline, and stride length, and choose a comfortable pair of shoes that make you fall in love with walking, and you’re ready to start!
As for location, if weather permits, suburbs, parks, and sports fields are good choices; on rainy days, subway stations, department stores, or your daily commute route can work too! Walk for at least 30 minutes each time, choose two time slots from morning, noon, and evening, walk at least 1 hour every day, and continue for 200 hours. You can steadily lose weight at a rate of 2kg per month. By the time you reach 200 hours, you will have successfully lost 12kg!
Step Two of Walking for Weight Loss: Beginners Can Start with Basic Easy Walking
Alternate between fast and slow walking for 30 minutes: Walk at a steady pace, slightly increasing endurance, reaching a level where you’re slightly out of breath and sweating, enjoyably walking for over 30 minutes.
Finding it hard to endure 30 minutes of walking? Focus your attention on speed changes and time calculations, and 30 minutes will pass quickly!
Basic easy walking method with alternating speeds:
0-4 minutes: Warm-up, slow pace, able to converse normally.
4-8 minutes: Increase speed, feel slightly out of breath.
8-12 minutes: Reduce to medium speed.
12-16 minutes: Fast sprint.
16-20 minutes: Return to medium speed.
20-24 minutes: Sprint again.
24-27 minutes: Return to medium speed.
27-30 minutes: Slow down, relax.
Step Three of Walking for Weight Loss: Advanced Easy Walking for Slim Hips and Legs
Brisk walking often yields better results than slow jogging. By alternating between fast and slow paces, you can more effectively exercise all body muscles, especially the hips and legs, helping you achieve your goal of long, sleek curves faster!
The advantage of walking on a track is that you can focus more on the number of laps rather than time. Just follow the 30-minute walking plan below to achieve satisfying hip and leg curves.
Advanced 30-minute fast-slow walking plan for slim hips and legs:
- Start with 2 slow laps as a warm-up.
- Then brisk walk for 2 laps, followed by 1 lap at medium speed.
- Finally, brisk walk for 1 more lap, then slow walk for 2 laps to cool down. Most tracks are 400 meters per lap, with completion time varying from 2 to 4 minutes depending on individual pace.
Track walking speeds:
- Rapid brisk walking: 4.7-5.0 miles/hr (walk forward with all your might)
- Fast brisk walking: 4.5 miles/hr (slightly slower than rapid brisk walking)
- Medium-speed brisk walking: 4.0-4.3 miles/hr
- Slow brisk walking: 3.0 miles/hr
Precautions for Walking to Lose Weight
- Even if you can’t walk the entire way to and from work, try getting off earlier and walking as much of the remaining distance as possible.
- Wear soft-soled sneakers, flat shoes, or non-slip shoes, and change into work-appropriate shoes at your destination.
- Maintain an upright back and open chest posture, which is also ideal for breathing.
- Try to lift your buttocks slightly, raise your toes slightly, land on your heel first, transfer your body weight to the outer side of your foot, then to the part of your sole near the base of your toes.
- Keep your body relaxed and breathe rhythmically.
- Wear a mask when air quality is poor, and wash your face upon arrival at work.
- Bring a bottle of water and drink a little when thirsty.
