If weight loss is on your mind this year, it helps to remember that fat-burning exercise does not have to mean punishing workouts and sore joints. Walking is one of the simplest, most accessible ways to move more, and it can absolutely support a slimmer waistline when you do it with intention. As sports medicine physician Dr. Irvin Sulapas, an associate professor at UTHealth Houston, points out, walking offers weight-loss benefits for people at every fitness level, whether you are just starting out or already active. The key is knowing how to structure your time so your steps actually add up.
First, give yourself permission to build up gradually. Even short, low-intensity walks count, and they can improve endurance over time, which makes longer sessions feel more doable. But if your main goal is to see the scale move, duration matters. Dr. Sulapas often suggests aiming for around 60 minutes per session, up to five days a week, and working toward daily totals like 10,000 steps, or even higher for some people. That may sound like a lot, yet it becomes realistic when you break it into smaller walks throughout the day.
It also helps to understand the so-called fat-burning zone. In general, staying under about 70 percent of your maximum heart rate encourages the body to rely more on fat as fuel. The catch is that the first 15 to 20 minutes of a steady walk often draw on readily available carbohydrates, meaning the fat-focused part tends to kick in later. That is why Dr. Sulapas recommends walking at least 30 minutes if fat loss is the priority, rather than stopping after a quick 5 to 10 minutes.
To speed things up without turning your walk into a miserable slog, add intervals. Think of it as changing gears, alternating brisk walking with easier recovery periods. A Japanese study published in Mayo Clinic Proceedings compared steady walking with interval-style walking over five months. The interval group, which alternated three minutes harder effort with three minutes easier effort in repeated rounds, saw bigger improvements in strength and aerobic fitness, along with lower resting blood pressure, factors that can support better fat burning over time.
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Incline is another underrated tool, especially on a treadmill where you can adjust it with a button. Dr. Sulapas notes that raising the incline by even a few degrees can increase calorie burn. A 2025 study in the International Journal of Exercise Science looked at the popular 12-3-30 treadmill routine and found that incline walking could drive higher fat use than moderate running for some participants. If you walk outdoors, hills can do the same job, and changing terrain can keep things interesting.
Finally, consider your surface. Softer paths can be kinder to the knees if you are carrying extra weight or returning after a long break. And if you swap outdoor walks for treadmill sessions, a small incline of about 1 to 2 percent can better mimic the resistance you would feel outside.
What has helped you most when it comes to staying consistent with walking, and what gets in your way? Share your experience in the comments.
