Most people walk every day, but what if this simple action may help you lose weight and live longer? Fitness instructor Dan Go posted on Instagram recently about what he calls “cheat codes” that can help you walk smarter and more effectively. He says that walking is the “most underrated fat-loss tool,” and that little changes can lead to big results.
Here are his seven tips for making your walking regimen better:
- Walking in Japanese intervals
Instead of walking at a steady speed, switch between 3 minutes of fast walking and 3 minutes of slow walking for a total of 30 minutes. This strategy has been demonstrated to be better at burning fat, decreasing blood pressure, and improving VO2 max than a steady-paced walk. - Incline Going for a walk
Walking on an elevation makes your workout a lot harder. A 5% grade can help you burn almost 50% more calories, while a 10% grade can help you burn twice as many. Your glutes and hips do most of the work in this way, which is easier on your knees. - Go for a walk after meals
Walking for just 2 to 5 minutes after a meal might have a big effect on your metabolism. It helps lower glucose spikes by roughly 30%, which can make you crave less, have more stable energy levels, and store less fat. - Walk in the morning without eating
When you walk before breakfast, when your insulin levels are low, your body is more likely to burn stored fat for energy. Doing this outside can also help you set your circadian rhythm and offer you a natural energy boost for the day. - Rucking
Adding a weighted rucksack to your walk is called rucking. The backpack should weigh 5–10% of your body weight. This simple change helps you burn more calories while also making your legs, core, and bones stronger. - Treadmill that goes under your desk
If you have a lot going on, an under-the-desk treadmill can change the game. When you use it with a standing desk, you can get steps in as you work. You may even make it easier to do more than one thing at once by using voice-to-text apps or having meetings while walking. - Walking in intervals on a pyramid
This method helps you lose weight and get stronger. Begin with a five-minute warm-up at a slow pace. After that, every ten minutes, speed up and up the gradient a little. Finish strong by going as fast as you can for the last four minutes.