Incorporating HIIT into your walking workout is simple, according to Sansone.

A second study found varying speed burned up to 20% more calories than maintaining the same pace. In one small study, researchers at the University of Virginia found overweight women who logged three, 30-minute, high-intensity walks and two moderately paced walks per week for 12 weeks lost six times more belly fat than women who went for a slow stroll five days per week. Picking up the pace - without breaking into a run - at regular intervals during your walk has a major impact on weight loss. To lose weight with a walking workout, Sansone suggests high-intensity interval training, or HIIT. Leslie Sansone, fitness expert and creator of Walk at Home Workouts is adamant: “Walking works for weight loss!”Ī slow stroll around the block isn’t going to move the needle on the scale (although it does burn more calories than binge watching legal dramas). If you want to count steps, consider this: Walking an additional 2,000 steps per day - even if your current step count is minimal - helps lower body mass index and boost insulin sensitivity, according to research published in the journal BMJ. Garber suggests aiming for 150 minutes of moderate-intensity exercise each week instead of setting a step count goal. “But it should be noted that … there is benefit even with small amounts of walking and the benefits increase with the more steps you walk each day.”

“ will result in health benefits,” Garber says. Yes, there are studies that show walking 10,000 steps per day is associated with lower blood pressure and improved glucose tolerance but the idea of walking the equivalent of five miles per day could feel overwhelming to new exercisers. But Carol Ewing Garber, PhD, a professor of movement sciences at Columbia University, believes it might be an arbitrary target. There is a great feeling of accomplishment when your fitness tracker buzzes to signal you hit 10,000 steps.

Before buying into the idea walking isn’t a worthwhile workout, learn the truth behind these six common walking myths. However, when it comes to exercise, walking doesn’t always get the respect it deserves - and it’s time that changed. Walking tops the list for the most popular physical activities with more than 145 million adults (and counting) lacing up their sneakers regularly it’s also one of the easiest ways to get your heart rate up.

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