Simply walking every day can help you lose weight, but it will be a slow process. To maximize the benefits of walking to lose weight, you can incorporate other exercises and keep and eye on your calorie intake as well.
How long and how fast do I need to walk to lose weight?
Walking counts as moderate exercise. To reduce weight, you should aim to walk briskly anywhere between 30-90 minutes for at least 5 days of the week. The total duration of walking should not be less than 150 minutes per week to achieve maximum weight loss.
It’s important to make sure you keep a brisk pace, which means you need fast enough that you can cover 1.5-2 miles in 30 minutes. Make sure that your heart rate reaches up to 70% of your maximum heart rate. Using a fitness brand can make counting easier for you.
If you are doing brisk walking for the first time, start slow with maybe 10 minutes. Gradually, you can increase your speed and duration and even try walking on a slope for better results. Avoid skipping more than one day in a row.
5 exercises to lose weight fast
In addition to walking, it is recommended to incorporate other cardio activities such as jogging, biking, or jumping rope, to increase your chances of achieving greater weight loss.
1. Jogging or running
Running is one of the best ways to lose weight and doesn’t require any special equipment. Running can be great for your physical and mental health, especially once you get used to it. To avoid injuries such as sprains, make sure to warm up properly beforehand and stretch afterwards. Make sure you wear good quality footwear.
2. Biking or cycling
One hour of cycling can help you lose about 300 calories. Depending on how fast you cycle, you can burn even more calories. According to a study, if a 155-pound person pedals at 12-13.9 miles per hour for 30 minutes, they can burn approximately 300 calories.
3. Jumping rope
Jumping rope is an aerobic activity that can be easily performed at home and all you need is a rope. Not only does it improve your coordination skills, but it can also help you burn 1,000-1,300 calories in an hour.
You can jump with one leg or both legs at a time, or you can walk-in-place with the jumping rope. Begin with a warm-up and then perform jumping rope exercises for one minute and rest for 30 seconds. Perform 3 sets.
4. Strength training exercises
Lunges and squats are great strength training exercises for weight loss. You can make lunges more challenging by holding a kettlebell or weight plate next to your chest or by lifting the weight overhead. You can also try weighted squats, which use lower body muscles and some back and abdominal muscles for support. These exercises involve more muscles and hence promote greater fat loss.
5. High-intensity interval training
High-intensity interval training (HIIT) involves intense exercises spaced at intervals of 15-30 seconds, which is the resting period. With this type of strenuous workout, you can expect to burn more calories in a short period. This ensures you keep burning calories even after the workout is over.
What to keep in mind
If your primary goal is weight loss, it’s important to pay attention to the amount of calories you consume so that you are burning more than you take in.
If you suffer from conditions such as chronic back pain, or if you experience shortness of breath or chest pain during nny exercise, talk to your doctor. Your doctor can help you determine which exercises may be right for you.
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Bond Brill J, Perry AC, Parker L, et al. Dose-Response Effect of Walking Exercise on Weight Loss. How Much Is Enough? Int J Obes Relat Metab Disord. 2002 Nov;26(11):1484-93. https://pubmed.ncbi.nlm.nih.gov/12439651/
Harvard Health Publishing. Calories Burned in 30 Minutes for People of Three Different Weights. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
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