Get a flat belly fast with our walking workouts

Forget crunches and Pilates core workouts; if you really want flat abs, why not try walking? Whether you're looking for the perfect bikini body, or just want to tone up your belly, you could lose up to 2 inches from your waist and shed belly fat fast, for a flatter belly in a month.

Why walking?

Research shows that walking can help to reduce belly fat - in fact, 40 years of exercise studies revealed that 2.5 hours of brisk walking - that's around 20 minutes a day - can shrink your belly by around an inch in a month. Research carried out by Louisiana State University revealed that walking can help to reduce deep belly fat (also known as visceral fat) - exercising to lose 10% of body fat could reduce belly fat by up to 30%.

Try our workouts

Cranking up the pace with quick bursts of energy whilst walking can help to burn more calories. You'll need to commit to walking 6 or 7 days a week to ensure you get the best results, and there are three plans, depending on how much time you have available and how quickly you want to see results. We believe you're never too busy to exercise, so you can get started with as little as 20 minutes exercise a day, to tone up your belly quickly. You can opt for Plan 1, for fast results with less effort, Plan 2 if you have a bit more time, or Plan 3 for ultimate calorie burning and more intense effort. All 3 plans will provide noticeable results if you commit to them for at least a month!

Pace yourself

Work out your pace using a scale of 1 to 10, where 1 is easy and 10 is 100% all-out effort. Here are the recommended speeds for each pace during your workout:

  • Warm-up and cool-down - 2 to 3 (it should be easy to hold a conversation)
  • Brisk pace - 4 to 5 - your breathing should be slightly harder
  • Push pace - 6 to 7 - you should be huffing and puffing, only able to manage 1 or 2 word replies
  • Power pace - 8 to 9 - it should be almost impossible to talk

So here are three walking workouts designed to tone and hone your abs - choose the one that's right for you.

Flat ab walking workouts

Plan 1: Busy Bee Flat Abs

You'll need to commit to 20 minutes a day, 7 days a week.

Start with a 3 minute warm-up

  • 3 minutes at brisk pace
  • 3 minutes at push pace
  • 3 minutes at brisk pace
  • 1 minute at power pace
  • 2 minutes at push oace
  • 3 minutes at brisk pace

Finish with a 2 minute cool-down

You'll burn around 100 calories per workout.

Plan 2: Drop-a-Dress-Size Ab Blaster

You'll need to commit to 40 minutes a day, 6 days a week for the best results.

Start with a 3 minute warm-up

  • 3 minutes at brisk pace
  • 7 minutes at push pace
  • 2 minutes at power pace
  • Now repeat from after the warm-up (so 3 mins brisk pace, 7 mins push pace and 2 mins power pace)
  • 10 minutes brisk pace

Finish with a 3 minute cool-down.

You'll burn around 200 calories per workout.

Plan 3: Ultimate Body Fat Blaster

You'll need to commit to 60 minutes a day, 6 days a week but you'll see results fast!

Start with a 3 minute warm-up

  • 2 minutes at brisk pace
  • 15 minutes at push pace
  • 2 minutes at brisk pace
  • 6 minutes at uphill brisk pace
  • 4 minutes at brisk pace
  • 6 minutes at uphill brisk pace
  • 4 minutes at brisk pace
  • 15 minutes at push pace

Finish with a 3 minute cool-down

You'll burn around 330 calories per workout.

If you're running indoors on a treadmill for plan 3, try starting with a 3% incline for uphill brisk pace and gradually work your way up to 5%.

Fat-blasting foods

For the best results from your walking workouts, you'll want to include some fat-blasting foods in your diet. This means cutting back on carbs and eating plenty of lean protein and fruit and vegetables. But there are also foods which can help to blast belly fat - so try including some of these in your diet:

  • Fibre-rich porridge for a healthy start to your day that will reduce the temptation for a mid-morning snack
  • Nuts - almonds, cashews, walnuts and other nuts are a source of healthy protein and fat which can help you to feel fuller for longer
  • Eggs - a protein and nutrition packed breakfast which can help fuel your brain and body, ensuring you feel full until lunchtime
  • Peanut butter - choose natural peanut butter to spread on your toast and you'll benefit from the niacin it contains, which prevents belly bloat and helps keep your digestive system healthy
  • Avocados - Loaded with fibre and healthy fats, avocados are a great food to fill you up - the average avocado contains 11 to 17g of heart-healthy monounsaturated fats

With these healthy foods and our walking workouts, you'll be enjoying a flatter belly and improved fitness and energy levels in no time - let us know how you get on!


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Author By Paula Beaton
Date On 29th Mar 2015 at 11:00
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