Want to Burn Belly Fat? Try This Easy, Effective Walking Plan

With age comes wisdom, confidence and sometimes…a growing waistline. While it’s true that visceral fat—the harmful kind deep within your abdomen that can increase your risk of conditions like heart disease—grows over time (especially post-menopause), you’re not resigned to middle-age spread. But when it comes to physical activity, does walking really burn belly fat? According to experts, even a regular short walk can be an effective way to slim your midsection. Here's how to make it work for you, including tips for maximizing fat burn—with added benefits like building muscle and keeping your blood sugar in check.

Does walking burn belly fat?

“Walking at a specific pace burns fat as fuel,” says Milica McDowell, DPT, a doctor of physical therapy, certified exercise physiologist, and VP of Operations at Gait Happens. “It’s a bit of a misconception, however, that any movement (walking, sit-ups, etc.) can burn targeted fat in a specific area.”

Ellen Thompson, CPT, a certified personal trainer at Blink Fitness, echoes this insight. “Targeted fat loss is difficult, but consistent walking can promote general fat loss, including in the belly area,” she adds. 

The key to burning more calories and shrinking your waist with aerobic exercise? Moving at the right pace.

How fast do you need to walk to burn belly fat?

“To burn belly fat from walking, you should walk at a brisk pace as much as you safely can,” explains Virginia Weaver, MD, FACS, ABOM, a bariatric surgeon at Methodist Le Bonheur Healthcare. “Studies show that [the] intensity of exercise makes a significant difference when it comes to weight loss.” 

Indeed, research published in the journal Applied  Physiology, Nutrition, and Metabolism found that middle-aged women who did high-intensity exercise burned more belly fat than those who didn’t. Thompson says that when it comes to walking, a brisk pace helps get “your body into a ‘fat-burning zone.’” This means your body uses fat for fuel instead of carbs (more on that below). 

Calculating your heart rate

Since entering that fat-burning zone also depends on your age, a little math is necessary to find your ideal walking pace.

“If you want to burn fat as your primary exercise fuel, take your age and subtract it from 220. That gives you a rough estimate of your maximal heart rate,” explains McDowell. “To use fat as your primary fuel, you want to exercise at 50-70% of this max heart rate number.”

Example: If you’re 50, subtract your age from 220 (220-50=170). Your maximum heart rate is 170 beats per minute (BPM). Next, calculate your target heart rate zone by multiplying your max heart rate by 0.50 and 0.70. In this case, you’d want to aim for a heart rate between 85 (170 x 0.50) and 119 (170 x 0.70) BPM during your walks. McDowell says this range helps ensure fat is your primary fuel source.

How often do you need to walk to burn belly fat?

Now that you know how to calculate your ideal walking pace, let’s investigate how often you should walk for maximum results. 

“For someone to lose weight, the recommendations vary anywhere from 150-300 minutes [of exercise] per week,” Dr. Weaver says. That’s about 22 to 43 minutes of aerobic activity per day. “I encourage my patients, especially middle-aged and older women, to try to do moderate or vigorous exercise five days per week for at least 30 minutes. In addition to that, I encourage them to get 10,000 steps per day.”

Don’t let that number intimidate you—it’s okay to start small! “Studies show that some exercise is better than none,” Dr. Weaver notes. “So set smaller goals that are achievable and try to make steady progress.”

McDowell agrees, adding that if you want your body to use fat for fuel, “walk at least 20 minutes (30 is ideal) several days a week at 50-70% of your maximum heart rate. If you want to challenge yourself more, add in some small hills. You can make these yourself by bumping up the incline on a treadmill or finding an outdoor path with some elevation.”

Remember that these are just recommendations. Progress adds up, so walking five to 10 minutes daily can help you build a habit while steadily lowering your body weight.

Your walking to burn belly fat exercise plan

Ready to start walking to burn belly fat? All you need is a comfortable, well-fitting pair of walking or running shoes and clearance from your doctor. 

Here’s a beginner walking program that Thompson recommends to help you burn belly fat:

Warm-up (5-10 minutes)

“Start by walking at a slow, easy pace,” Thompson says. “The goal is to gradually increase your heart rate and prepare your muscles for activity. You can also add in some dynamic stretches like arm circles to loosen up your muscles.”

Workout (25-40 minutes)

“Begin brisk walking to continue elevating your heart rate. Add intervals to boost your fat burning,” she adds. Here’s how:

• Walk briskly for 3 minutes (3-4.5 MPH on a treadmill)

• Power walk for 1 minute (this is faster than a brisk pace, but slower than jogging or running—between 4-5.5 MPH on a treadmill)

• Repeat the same intervals for the duration of your workout (25-40 minutes)

Cooldown

“Slow down to an easy pace for five to 10 minutes, bringing your heart rate back to normal,” Thompson says. “Stretch to help with muscle recovery and prevent stiffness and soreness.” 

To avoid injury, “add at least one rest day to your routine to allow your body to recover,” Thompson adds. “If you would prefer a light recovery day instead, try stretching or slow walking.”

What perks do you enjoy most from walking?

More on the benefits of walking for weight loss:

How to Lose Weight Walking: Expert Tips to Burn More Fat and Speed Up Weight Loss!

Lose Weight and Melt Stress With the 28 Day Indoor Walking Challenge

Kelly Clarkson Weight Loss: Daily Walking Tips to Shed Pounds

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.