Skip Nav
Does Running Burn Fat?
Weight Loss
Bottom Line: Running Will Definitely Burn Fat, but Only If You Do It This Way
Differences Among Mental Health Professionals
Healthy Living
Looking For the Right Mental Health Professional For You? Here's What You Need to Know
Michael Phelps Talks Therapy and Mental Health
Michael Phelps
Michael Phelps Reveals How Therapy Impacted His Life: "I'm Still Here"
Are Machines Better For Beginners at the Gym?
Workouts
Here's Why a Trainer Says Beginners Should Use Machines — Not Free Weights — to Build Strength
Healthy Living
8 Ways You Can Start Practicing Self-Care Right Now, According to Therapists

How Often to Walk For Weight Loss

We Asked a Trainer How Often You'd Need to Walk to Lose Weight, and Her Answer Is Surprising

Unrecognizable muscular man running or walking on track field, low angle view of his running shoes.

If you're new to working out, it's entirely possible for you to burn fat and lose weight simply by walking. But just how often would you need to walk to get there? That's the question we posed to Anna Victoria, a NASM-certified personal trainer and creator of the Body Love app.

"I would say that about 30 minutes three times a week is a good amount to walk in order to see progress," Anna said. "What you want to do is to get your heart rate within the LISS (or low-intensity steady state) range." LISS cardio is cardio that's performed at a lower intensity but for a longer period of time, and it's known to help jump-start weight loss.

So, how can you ensure you're in that zone? For LISS cardio, you should be able to talk while you walk, Anna explained. If you're going so fast that you can't hold a conversation, you're doing more intense cardio. On a treadmill, that's around 3.8 to 4 mph.

ADVERTISEMENT

Once you're ready to pick up the pace, Anna suggested trying intervals. Instead of walking longer, increase the intensity. Use those 30 minutes to do LISS for one minute, then light jogging for one minute, and so on.

Of course, nutrition is also key if you want to see results. "You can't work off a bad diet, especially with just walking," Anna said. Cut back on processed foods and those that are high in sugar, and eat a balanced diet of lean protein, good carbs, and healthy fats. "As long as you're doing that, then you should be able to see progress," she said.

Latest Fitness
All the Latest From Ryan Reynolds