Pyramid walking is a simple but effective way to improve your daily walking routine. This is a structured training method that keeps you engaged with varying intensities and walking speeds to increase calorie and fat consumption. So if you’re tired of the same old walking routine, we have the most trainer-recommended pyramid walking workout to lose belly fat and work your way to a slimmer body.
How exactly does pyramid walking work? Kelly Sturmfounder of Cancer Rehabilitation PTbreaks it down. “A pyramid walk workout uses a gradually increasing then decreasing intensity structure,” explains Sturm. “Think of it like climbing to the top of a pyramid: you start at an easy pace, then gradually increase the speed or incline, reaching maximum intensity, and finally work your way back down in reverse order.”
This differs from traditional walking, where you generally maintain a steady pace. “The pyramid structure allows for a gradual buildup of effort, making it both challenging and manageable, especially for people of different fitness levels,” adds Sturm.
Let’s explore Sturm’s must-have, beginner-friendly pyramid walking workout to lose belly fat.
In this article:
Training

“This workout lasts about 20 to 25 minutes, and you can adjust the durations or intensities depending on your fitness level,” Sturm tells us. “For those looking to take it up a notch, extend the peak phase or add more incline.”
1. Warm-up
- Start with 3 to 5 minutes of easy walking to increase your heart rate and relax your muscles.
2. Construction phase
- Walk at a brisk pace for 1 minute.
- Increase the incline or speed slightly and continue walking for 2 minutes.
- Walk at a faster or steeper pace for 3 minutes.
3. Peak phase
- Go hard for 4 minutes at a challenging but sustainable pace.
- If you walk on a treadmill, increase the incline and speed; If you’re walking outside, find a hilly route or pick up the pace.
4. Recovery phase
Reverse the pyramid by reducing the speed or incline for 3 minutes, then 2 minutes, and finally 1 minute at an easy pace.
How Does Pyramid Walking Maximize Fat Burning?


The beauty of pyramid walking is that it combines variability of intensity and progressive overload. “By gradually increasing and then decreasing effort, you increase your heart rate into the fat-burning zone, where your body burns more calories per minute,” says Sturm. “Adding incline or speed activates lower body muscles, including the glutes, quads and calves, which are essential for toning and increasing calorie burn.”
Intense parts of the workout promote an “afterburn effect,” also called EPOC – excess post-exercise oxygen consumption. This means that your body continues to burn calories even after you have completed your walking workout. “This makes it much more effective for losing fat than walking at a steady pace, which doesn’t challenge your body in the same way,” adds Sturm.
What Makes This Workout a Sustainable Option for Belly Fat Loss


Sturm explains that pyramid walking is a sustainable option for weight loss and losing belly fat for several reasons.
1. It’s customizable
You can change the incline, speed, and duration of a pyramid walking workout to suit your fitness level and goals. “This makes it accessible to beginners while remaining a challenge for advanced walkers,” says Sturm.
2. It’s low impact
Walking is a great calorie burner while being easier on the joints than high-impact workouts and running. “[This makes] it’s a sustainable option for long-term weight loss, especially for people with joint pain or injuries,” emphasizes Sturm.
3. It’s effective
Whether you’re short on time or just want to keep your workout brief, you can count on pyramid walking to get the job done. “In just 20 to 30 minutes, you get a solid cardio workout that burns calories and engages core muscles, helping to tone the midsection,” Sturm tells us.
4. It’s engaging
The structured nature of pyramid walking keeps you motivated and engaged. You’re less likely to get bored or start to wander off like you would when walking at a steady pace.
Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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