The Magic Amount Of Cardio For Weight Loss

If you don’t like to work out or a lot of cardio, then simply walking for as little as 30 minutes per day can help you see great weight-loss results. A 30-minute walk can burn around 150-200 calories, depending on factors like your speed and bodyweight.

These are some of the best ways to get the most calorie burn from your walk by upping the intensity.

Do some hill walks - Adding in changes in incline will help increase the intensity along with the total number of calories burned.

Add in short power intervals - A few faster steps can make a big difference for weight loss. It is recommended to speed up to a brisker pace for one-minute intervals, then slowing down for 30-40 seconds, and repeating for your full 30-minute walk.

Reverse your usual route - If you have a particular loop that you walk every day you can simply reverse the direction to provide much-needed variation to keep your body challenged and changing.

Run a little bit in between, if you can - Adding short running intervals to your walk can help tremendously with weight loss. They don't need to be any longer than a minute and can be as short as five to 10 seconds to make a big difference in the amount of calories you burn.

Variation is key in avoiding a weight-loss plateau. That means that, as you get stronger you should look for more challenging inclines and keep pushing harder during your fast intervals, though you can still keep the walk to 30 minutes in length. Ramping up your intensity and varying routes and elevations is a great way to shed pounds consistently.

The great thing about walking is that it is low-impact, so you can do it frequently. If you're a true beginner you can start by walking 3-4 times per week, 30 minutes at a time. For maximum results, it is advised working your way up to 7 days per week as daily activity yields the best results. Try to incorporate intervals into at least two of those walks, Those can be done on Tuesdays and Thursdays with steady-state cardio walks for the other workouts, but any non-consecutive days will do.

Try walking with your dog, family or friends. If you have a baby, push them in a stroller. That will add resistance and help you burn more calories. No matter how you get it or who you get it with, walking for 30 minutes, 5-7 days a week can have a powerful effect on your weight-loss goals. Want to see results even faster and more easily keep the weight off? Mixing in strength training and maintaining a good diet are also key components.