A combination of low-impact walking and core-strengthening yoga can help you achieve a leaner, stronger body with minimal equipment and effort. Walking is a great way to burn fatimprove cardiovascular health and control stress levels. Paired with yoga, which strengthens the core and promotes flexibility and mental clarity, you get a powerful, comprehensive fitness routine that targets your tummy from every angle. To celebrate, I organized a four-week walking and yoga session to flatten your tummy.
While walking and yoga are essential parts of this workout plan, there are other essential factors to consider to flatten your stomach. Good hydration is essential: drink plenty of water helps eliminate toxinsreduces bloating and promotes fat loss. A balanced diet with plenty of lean protein, fruits, vegetables, and whole grains will fuel your body for those workouts and speed up the fat-burning process. Remember the importance of recovery: Adequate sleep and rest allow your muscles to repair and grow, helping you avoid burnout and stay consistent with your routine.
In this 4-week workout plan, you’ll complete three yoga sessions and three walking sessions weekly, with one day off to allow your body to recover. You’ll start with simple yoga flows that engage your body and work on balance and flexibility, followed by walking exercises that boost metabolism and promote fat loss. As you progress each week, you will challenge your body more by increasing the intensity and duration of your workouts.
Prepare for a mix of dynamic moves, speed intervals, and deep stretches to help flatten your stomach and improve your overall fitness.
In this article:
4 Week Walking and Yoga Workout
Day #1: Yoga Workout – Core Flow
What you need: Just a yoga mat and about 20 minutes to flow. This workout focuses on building core strength while improving flexibility.
The routine:
- Downward flow from dog to plank (8 rounds)
- Boat pose (3 sets of 30 seconds)
- Side plank rotations (3 sets of 10 per side)
- Cat-cow stretch (2 minutes)
Instructions: Perform each movement in order, taking minimal rest between exercises.
How to proceed:
1. Downward flow from dog to board
- Start in downward dog with your hips lifted and heels pressed toward the floor.
- Shift your weight forward into plank position.
- Return to downward dog.
- Repeat for 8 rounds.
2. Posing on a boat
- Sit on your mat; legs bent and feet off the ground – stay balanced on your sit bones.
- Extend your arms forward.
- Hold for 30 seconds, keeping your core engaged.
3. Side plank rotations
- Start in a side plank, supporting yourself on one hand or forearm.
- Rotate your torso toward the floor, reaching your upper arm under your body.
- Return to the side plank position.
- Do 10 repetitions on each side.
4. Cat-cow stretch

- Start on all fours. Inhale, arch your back by lifting your head and tailbone (cow pose).
- Exhale, round your back by tucking your chin and pelvis (cat pose).
- Repeat for 2 minutes.
Day #2: Gait Training – Speed Intervals
What you need: Comfortable walking shoes and 25 minutes. This workout uses speed intervals to burn calories and boost metabolism.
The routine:
- Warm-up walk (5 minutes)
- Fast walking (1 minute fast, 1 minute slow, repeat 8 times)
- Recovery walk (5 minutes)
Instructions: Gradually increase your pace during the warm-up, push hard during the fast intervals, and let your heart rate drop during the slow intervals.
How to proceed:
1. Warm-up walk
- Start at an easy, steady pace to relax your muscles.
- Maintain good posture and regular breathing.
2. Brisk walking intervals
- Walk as fast as possible for 1 minute, swinging your arms to propel yourself forward.
- Cool down by walking more slowly for 1 minute.
- Repeat this cycle 8 times.
3. Recovery walk
- Slow down your pace to bring your heart rate back to normal.
Day n°3: Yoga session – tonic for the stomach
What you need: A yoga mat and 20 minutes. This sequence targets your abs while engaging your entire body.
The routine:
- Forearm plank to plank (3 sets of 10)
- Crescent Lunge with a twist (3 sets of 12 per side)
- Bridge Pose Hold (3 sets of 30 seconds)
- Child’s pose (2 minutes)
Instructions: Go through each exercise with control, focusing on your breathing and core engagement.
How to proceed:
1. Forearm plank to plank


- Start in a high plank.
- Lower your forearms one arm at a time, then return to high plank.
- Keep your body tight all the time.
2. Crescent lunge with a twist
- Start in a lunge, with the front knee bent and the back leg extended.
- Place your hands in prayer position.
- Turn toward your front leg, keeping your torso straight.
- Alternate sides.
3. Installation of the bridge


- Lie on your back, knees bent, feet flat.
- Lift your hips, squeezing your glutes.
- Hold for 30 seconds, keeping your shoulders on the floor.
4. Child’s Pose


- Kneel on the mat, big toes touching, knees apart.
- Stretch your arms forward and rest your forehead on the mat.
RELATED: 5 Daily Yoga Workouts to Sculpt Lean Abs
Day 4: Walking Training – Hill Challenge


What you need: A hilly route or treadmill and 30 minutes. This workout builds endurance and shapes your legs.
The routine:
- Warm-up walk (5 minutes)
- Hill run (5 minutes uphill, 3 minutes downhill, repeat 3 times)
- Recovery walk (5 minutes)
Instructions: Maintain a steady effort as you climb, focusing on using your glutes and legs to move up the hill.
Day n°5: Yoga session 3 – Anti-stress


What you need: A quiet space and 15 minutes. This gentle yoga session will calm your mind and stretch your body.
The routine:
- Incline Twist (1 minute per side)
- Cobra Pose (30 seconds, 3 rounds)
- Seated Forward Fold (2 minutes)
- Savasana (5 minutes)
Instructions: Hold each pose while breathing deeply to relax your body.
Day #6: Gait Training – Long Steady Walk


What you need: A scenic drive and 40 minutes. This steady-state cardio workout burns fat while improving endurance.
The routine:
- Warm-up walk (5 minutes)
- Regular walking (30 minutes at a moderate pace)
- Recovery walk (5 minutes)
Instructions: Set a pace that you can maintain without feeling too tired.
How to progress weekly workouts
Progress is key to getting results, and small adjustments over time can make a huge difference in your fitness journey. Here’s how to level up every week and keep pushing yourself:
1. Increase the duration
Try adding 2 to 5 minutes to your yoga or walking sessions each week to continue to challenge your body. This gradual increase in time helps build your endurance without overwhelming you. For walking, you can extend the duration of your regular walks or increase the duration of your speed intervals. Holding each pose a little longer or adding a twist to your flow will increase your flexibility and strength in yoga.
2. Add Intensity
As you become more comfortable with the workouts, it’s time to step up your efforts. For walking, you can increase the speed during your walking intervals or add an additional interval to your routine. For example, try walking a little faster each week during speed intervals or add an extra “fast” minute to each set.
In yoga, intensity can be added by holding longer poses or trying more difficult variations. You can also introduce dynamic movements, like moving from plank to downward dog more quickly or adding a twist to certain poses to engage more muscles.
3. Track your efforts
Tracking how hard you are working is essential to ensure you are progressing. Use an activity tracker to monitor your heart rate, distance traveled, or steps during your walking workouts. This allows you to see your improvements in real time.
Pay attention to your perception of yoga effort by rating how challenging you feel in each session. If you feel like you’re finishing a workout quickly, that’s a good sign that it’s time to increase the difficulty or duration.
Using a fitness tracker or simply noting how your body feels before and after each session will allow you to continually challenge yourself and achieve results.
Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer and Writer, and has been involved in the health and fitness field for 12 years. Learn more about Jarrod
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