Losing belly fat is a common health and fitness goal that many desire. And while you have that priority in mind, you also need to focus on your visceral fat burning. Visceral fat surrounds your abdominal organs and has major health consequences if you have high levels of it. Fortunately, visceral fat is easier to lose than subcutaneous fat (the stubborn fat beneath the skin) – and you can do it with a simple cardio exercise! To help you get started, we’ve rounded up the best ways to increase your visceral fat burning while walking.
Along with eating a nutritious diet, strength training is essential to help burn excess fat. However, walking is a pretty underrated activity when it comes to losing visceral fat. It’s simple, low intensity and can be done just about anywhere. For those who are currently sedentary, this is a great way to start living a healthier lifestyle.
If you already walk regularly, here are some of the best ways to increase your visceral fat burning.
Go up the slope

One of the best ways to increase your calorie burn while walking is to increase the difficulty level. You can do this by going up the hills in your local community. When you walk uphill or downhill, you force your body to work harder. You recruit more muscle fibers in your hips and quadriceps and ultimately burn more fat.
It’s so simple to get started. Put on your sneakers, find a hill and start walking all the way up, then back down. Repeat for a few more rounds.
Pick up the pace


Besides increasing the incline, another great way to burn more calories and fat is to walk faster. If you’re used to walking at a leisurely pace, you can increase the speed and do brisk/power walking instead.
On your next walk, challenge yourself to go a little faster. You can time how long it usually takes to complete your usual route, then try to beat that time. If you’re just starting out and building up your endurance, alternate periods of short, brisk walks with your regular pace.
Hold hand weights


Another way to make your body work harder is to hold weights while you walk. Grab a pair of lighter weights (two to three pounds) and take them with you on your regular walking route. If you want, you can also add certain exercises, such as curls, presses, and lateral raises to work your upper body.
Perform bodyweight movements in between


One final way to burn calories and burn more visceral fat while walking is to incorporate bodyweight movements in between. You can keep it simple and just do squats, walking lunges, push-ups, and dips. Here’s how to perform each move:
1. Bodyweight Squats


- Stand up straight, keeping your torso straight and your core tight.
- Sit back on your heels and hips until they are parallel to the floor.
- Press up, flexing your glutes and quads at the top.
- Perform 10 to 15 repetitions.
2. Walking lunges


- Take a big step forward with one leg.
- Plant your foot firmly, then lower yourself until the back knee gently touches the ground.
- Switch to the other leg and repeat.
- Perform 10 to 12 repetitions on each leg.
3. Push-ups


- Assume a plank position with your body in a completely straight line.
- Begin the movement with your feet together and your shoulders in line with your wrists.
- Keep your core tight and your glutes tight, and lower your chest toward the floor.
- Get over it.
- Perform 10 to 15 repetitions.
4. Bodyweight Dips


- Find a solid surface that you can place your palms on, such as a ledge or beam.
- Place your hands firmly on the surface and extend your legs in front of you.
- Keeping your chest high and core tight, extend your elbows away and lower yourself until your arms are roughly parallel to the floor.
- Come back up, flexing your triceps hard to finish.
- Perform 10 to 15 repetitions.
Tim Liu, CSCS, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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