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I thought high-intensity cardio was the only way—until burnout led me to walking. What I discovered changed everything.
I’ve studied Exercise Science for 20 years and I had to find out why walking was so beneficial.
But is walking enough for weight loss? Do I need strength training for weight/fat loss?
Study after study show that walking is one of the most effective ways to reduce body mass (weight and size). And anybody can do it.
Walking reduces cortisol, improves insulin sensitivity and supports metabolic health.
Walking also increases blood flow – this is so healing for our body! That increased blood flow can carry nutrients and oxygen to your cells. It becomes efficient at picking up metabolic wastes and processing for elimination through kidneys/urine/lungs/liver/sweat.
It’s good for bone density. Walking is weight bearing – meaning it requires your bones to support your body weight. This is why I prefer walk over cycling.
Plus, walking comes with numerous additional health benefits, from boosting mood to enhancing recovery.
The key is understanding what kind of walking best supports weight loss and how to incorporate it effectively into your routine.
Zone cardio refers to different heart rate intensity levels, ranging from Zone 1 (very light, 50–60% of max heart rate) for recovery and fat burning, to Zone 5 (maximum effort, 90–100%) for peak performance and anaerobic capacity, each offering distinct benefits for endurance, fat loss, and cardiovascular health.
Zone 2 walking falls between a leisurely pace and the speed you’d hit if you were running late to pick up your kids. It’s brisk enough to elevate your heart rate but still allows you to hold a conversation.
Why Zone 2 Walking Works for Weight Loss:
Aim for 150 minutes per week. Both continuous walking sessions and accumulated daily steps count!
Start with at least 5,000 steps per day for general health. Try pairing 5,000+ daily steps with a few dedicated 30-minute walks each week.
Increase to 8,000–10,000 steps per day for enhanced weight management and fat loss.
No fitness tracker? No problem. A steady walk between leisure pace and “I’m late to pick up my kids” averages 1,500 steps every 10 minutes easy to track without any gadgets.
I prefer a $10 pedometer. It challenges me to get my steps in without being connected to a fit watch.
A morning walk, especially in sunlight, offers several advantages:
Personally, I love walking right after school drop-off. If you homeschool, take your kids along for a 10–15-minute stroll, and add steps throughout the day or during a dedicated walking session.
Just like with strength training, your body adapts to walking. To keep progressing:
Start with 5,000 daily steps (accumulated or continuous). Progress to 8,000-12,000 steps daily.
Add variety by including hills or incline walks.
Try a weighted vest a few times a week for extra resistance.
While HIIT burns a lot of calories quickly, walking offers unique advantages that make it a sustainable option for long-term fat loss:
Lower Stress Levels – HIIT increases cortisol levels, potentially leading to fat retention if overdone. Walking keeps cortisol in check, supporting fat loss without stress.
Consistent Caloric Burn – Although HIIT burns more calories in a short period, consistent daily walking (especially 60–90 minutes) can lead to a greater overall caloric burn over time.
Fat-Burning Zone – Lower-intensity exercise like walking burns a higher percentage of calories from fat, whereas HIIT relies more on carbohydrates (glycogen).
Appetite Control – Intense exercise can stimulate appetite, making it harder to maintain a calorie deficit. Walking doesn’t spike hunger in the same way, making it easier to control food intake.
Mental Health Benefits – Walking outdoors boosts mental well-being, reduces stress, and improves mood–all crucial factors for sustainable weight loss.
While walking is a powerful tool for fat loss, combining it with strength training delivers even better results. Not to mention all of the benefits you get from strength training (hormone balance, higher metabolism, bone/joint health).
Walking accelerates fat loss, complementing what strength training alone cannot achieve.
What the Research Says:
A study on sedentary, overweight middle-aged adults divided participants into three groups:
1. Strength Training (ST): 3 days/week, 8–12 reps per set
2. Aerobic Training (AT): Walking, treadmill, or elliptical sessions
3. Combined (AT + ST): Both strength and aerobic training
Results:
Body weight and fat mass decreased significantly in the AT and AT+ST groups but not in the ST-only group. The combined group (AT+ST) achieved the greatest reduction in body fat percentage compared to either exercise alone.
I could go on and on and on about pairing Strength Training + Walking! But that’s in another podcast.
Walking isn’t just ‘good enough’ for weight loss – it can be the perfect solution, especially when paired with strength training. Its stress-reducing effects, accessibility, and sustainability make it a standout choice for lasting results.
Bottom line:
You don’t need grueling HIIT sessions to lose weight. You don’t need a fancy fitness watch to walk.
All you need is a commitment to move one step at a time.
