In a fitness world obsessed with high-intensity interval training and complex gym routines, the humble act of walking is frequently overlooked. However, a prominent fitness coach is championing it as a powerful, sustainable tool for transformation. Dan Go, a fitness expert, has declared walking to be "the most underrated way to burn fat," emphasising its low-intensity, highly accessible nature. He shared a detailed guide to eight distinct walking styles, calling them "medicine disguised as movement."
Eight Strategic Walking Methods for Maximum Benefit
Dan Go's breakdown, shared on Instagram, moves beyond a simple stroll. It presents targeted strategies that leverage timing, intensity, and resistance to amplify health outcomes. These methods are designed to fit into various lifestyles and fitness levels.
Japanese Interval Walking: This technique involves alternating three minutes of brisk walking with three minutes of slow walking, repeated over a 30-minute session. The intervals help elevate heart rate and improve cardiovascular fitness.
Incline Walking: Walking uphill or on a treadmill incline is a game-changer. Go explains that it activates more glutes, hamstrings, and core muscles, boosting calorie burn by 50 to 100 percent compared to walking on a flat surface. He also notes it is easier on the knees, making it a joint-friendly option for strengthening legs.
Walking with Added Load: Using a weighted vest or rucksack carrying five to fifteen percent of your body weight can increase calorie expenditure by 10 to 30 percent. This practice also benefits bone density, posture, and core stability. "Studies show that weighted walks reduce fat mass faster than body weight alone," Go stated.
Walking After Workouts: Timing is crucial here. Go clarifies that strength training releases hormones that mobilise stored fat into the bloodstream. Walking immediately after a workout taps into this window, when insulin levels are low and fat oxidation is high, leading to more fat being used as fuel.
Short Post-Meal Walks: A brief walk of just two to ten minutes after eating can be remarkably effective. This simple habit can reduce blood sugar spikes by nearly 30 percent, aiding in metabolic control.
The 12-3-30 Workout: A popular treadmill-based routine, it involves walking at a 12 percent incline, at 3 miles per hour, for 30 minutes. Go says this method "torches calories, recruits big muscle groups, and burns fat more efficiently than steady runs," making it a favourite for targeting stubborn belly fat.
NEAT Walking: This focuses on Non-Exercise Activity Thermogenesis. Incorporating movement into daily life—like using a treadmill desk—turns "dead time" into "fat-burning time," potentially adding 2,000 to 3,000 extra steps daily.
Pyramid Walking Intervals: This involves gradually increasing your walking speed and incline before tapering back down. This pattern helps keep the metabolism elevated and prevents the body from quickly adapting to a fixed routine.
Expert Verification: Why Strategic Walking Works
But how effective are these methods from a scientific and professional perspective? Sadhna Singh, a senior fitness and lifestyle consultant at HereNow Official, confirms their potency. "Walking is often underestimated because it does not feel intense, but when done strategically, it can deliver powerful health outcomes," she tells indianexpress.com.
She explains that brisk walking, incline walking, and interval-style walking significantly elevate heart rate, improve insulin sensitivity, and promote fat oxidation. This is especially beneficial for individuals who find it challenging to stick to high-intensity workouts consistently.
For long-term fat loss and metabolic health, walking holds a unique advantage. Singh points out that it places minimal stress on the nervous system and joints, making it sustainable and repeatable day after day. While intense workouts improve peak fitness, consistent walking builds a strong foundation of baseline metabolic health, cardiovascular endurance, and recovery capacity.
The Critical Role of Timing
Both experts underscore that timing can transform a general walk into a targeted metabolic tool. Singh elaborates that a short walk after meals "helps blunt blood sugar spikes by directing glucose into working muscles instead of storing it as fat." This is particularly vital for those with insulin resistance or sedentary jobs.
Similarly, walking after strength training enhances circulation, reduces muscle stiffness, and encourages the body to use fat for energy because glycogen stores are already partially depleted. "While walking at any time is beneficial, pairing it with meals or workouts turns it into a targeted metabolic tool rather than just general movement," Singh concludes.
Disclaimer: This article is based on information from the public domain and expert insights. It is essential to consult with your healthcare provider or a fitness professional before beginning any new exercise routine.
