A Fat-Burning Walking Workout

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Lose Fat and Lose Weight with this Walking Workout

By Wendy Bumgardner-  This blog post from VeryWell.com give us information about a perfect workout for burning fat and the best part is all you need is a good pair of walking shoes.
Man Walking - Lower Legs and Shoes
MorePixels/E+/Getty Images
Imagine, you can lose your fat without a gym membership or diet pills or even surgery. You don't have to sign up for a meal plan or go on one of those starvation diets. 
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 60-70% of your maximum heart rate, 85% 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 60-70% 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 to10 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. If you learn to do this by hand and you can with practice, it will probably be more accurate. Only a heart rate monitor with a chest strap is accurate, others like a fitness monitor that you wear on your wrist, can be off 5% to 10%.
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 wipe away sweat.
Many studies have been done regarding fat-burning and the 10,000 steps a day program shows the best results. Look it up on the internet.
I wasted a lot of money on workout programs and diet programs but any weight I lost always came back.Plain walking and the right diet and you can lose your body fat.

You can contact my on LinkedIn or Twitter (@ray0369)
I write several blogs and e-books, check out some of my other sites.
If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 
There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.
My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page. I’ll give you a discount coupon you can use at checkout. (PJ42H) not case-sensitive the price is $1.99 w/coupon

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