If you’re new to walking…iStock/kali9
It’s best to begin with manageable expectations when starting to learn how to lose weight by walking. “If you are new to it, I would start out with building up endurance before moving on to intervals,” says personal trainer Jamie Logie. “Go at a comfortable pace that allows you to carry on a conversation. If you can’t do that, then it’s a little too intense. Go for an amount of time that doesn’t wear you out, but instead leaves you wanting more, and build up a little bit each time.” To get yourself motivated initially, consider these creative ways to lose weight walking that help prevent boredom.
If you have 20 minutes daily…iStock/kali9
It’s best to incorporate walking for weight loss daily, and even if you don’t have a ton of time, you can still make an impact by just walking 20 minutes a day. With a shorter amount of time, you’ll want to kick things up a notch and incorporate some high-intensity interval training (HIIT). A HIIT walking workout involves alternating between intense bursts of activity and fixed periods of less-intense activity. This can help you burn more calories while helping you build and maintain muscle, according to Shape. Here’s how to use a HIIT routine when walking for weight loss, according to trainer Brynn Putnam: Alternate every 60 seconds between brisk walking or running and slow walking. When brisk walking or running, you should be exerting 70 to 80 percent of your maximum energy. This means that by the end of 60 seconds, your heart is beating quickly and you feel pretty winded. When slow walking or actively recovering, you should be exerting 50 to 60 percent of your maximum energy. During this minute, your heart rate should slowly return to its normal resting state.