If you were to walk quickly or slowly but burn the same number of calories, both scenarios will result in losing the same amount of weight. Researchers from the University of Virginia found that women who did three shorter, fast-paced walks a week (plus two longer, moderate paced walks) lost 5 times more belly fat than those who simply strolled at a moderate pace 5 times a week. 

Even though both groups would have burnt 400 calories a piece during each workout, those walking a higher pace lost 2 inches from their waistlines, and 3 times more fat dropped from stubborn thighs. All of this weight loss was done with no dieting either, which is even more amazing.

Not only did the study see improvements in physical fat and waistlines, researchers also said that the high intensity exercisers lost about 3 times more visceral fat – the dangerous belly fat that wraps around the organs such as the liver and kidneys and is linked to diabetes, heart disease and high blood pressure. 

It is well know that high intensity exercises will also increase the afterburner effect, which is the number of calories your body uses post exercise as it recovers – and this was increased by around 47% vs. lower intensity workouts.

The 8 week walking plan

Your Goal: Walk 5 days a week, burning 400 calories each session, as they did in the study. > 3 days a week: Do a high-intensity Speed Walk. > 2 days a week: Do a lower-intensity Basic Walk. > Do the Sculpting Moves on any 3 nonconsecutive days of the week, working up to 2 sets by week 4. 

Get Started: To determine how long you need to walk to melt 400 calories, find your weight and walking speeds on the chart below. The point at which they meet is your workout length. Note: The faster you walk or the heavier you are, the shorter your sessions will be, because you’ll burn calories slightly faster.