Walking regularly is great for your health, especially if you’re over 50. It can help you lose weight. There are simple ways to burn more fat while you walk, like wearing a weighted vest or walking uphill.

Doctors say that not moving enough can lead to health problems like heart disease and obesity. For example, a study found that obese women who walked for 50–70 minutes 3 days a week for 12 weeks, lost body fat and inches around their waists.

Even a little more activity can help, but there are ways to burn more fat while you walk.

So, let’s try a 20-minute cardio walking workout to help us burn some fat and lose weight. It’s easy, boosts your heart rate, helps you feel younger, and keeps you healthy overall.

Walking for Weight Loss: The Science Behind the Sweat

Many women over 50 walk to get fit, but some also walk to change how their bodies look, like reducing extra fat and gaining muscle. Eating healthy along with walking can really help, especially with stubborn belly fat.

Your body needs calories for everything it does—moving, breathing, even thinking. But how many calories you need depends on things like your age, height, weight, and how active you are.

To lose weight, you need to burn more calories than you eat. Being more active helps burn more calories, while sitting around a lot can lead to weight gain and health problems.

Walking more can help you burn calories and lower these risks. Did you know that walking a mile burns around 100 calories? Even just picking up the pace a bit can make a difference.

A study found that people burned about 90 calories by walking briskly for a mile. Running burns more calories, but not a lot more per mile.

Walking helps us lose weight and tone our muscles, and it also makes our hearts healthier and makes us live longer. 

You can get even more out of your walks by going uphill or finding paths with small climbs. This makes it harder, which helps you burn even more calories.

This 20-minute cardio walking workout will not only improve your appearance, but it will also keep you healthy in the future.

READ ALSO: This 30-Minute Walking Workout Is an Effective Fat Burner

Step-by-Step 20-Minute Cardio Walking Workout

Our 20-minute fat burning walking workout is designed to target different areas of the body while keeping the energy high and the pace brisk. 

This workout has four parts: abs, arms, legs, and balance/stretching. It will challenge and energize you from the beginning to the end.

1. Abs, Arms, and Legs: The Dynamic Trio

In the first phase, we work on strengthening the legs, toning the arms, and engaging the core. 

Holding the right form and doing the movements as shown will make you feel the burn as you move forward.

2. Belly Fat Burn

The belly fat burn workout gets harder to target those tough abdominal muscles. With modified exercises available for all fitness levels, everyone can participate and reap the benefits of this targeted routine.

3. Leg Strengthening

Through a series of squats, pulses, and lunges, we work on building endurance and improving overall lower body strength. Remember, proper form is key to maximizing the effectiveness of each movement.

4. Balance and Stretch

As we get close to the end of our workout, it is important to cool down and get our bodies back in  balance. We keep our muscles flexible and strong by doing balance exercises and gentle stretches. This lowers the risk of injury and speeds up recovery.

Benefits of Walking Beyond the Burn

In addition to helping your body by burning fat and toning muscles, this workout is also good for your health in other ways. 

Regular cardiovascular exercise will not only change the way your body looks, but it will also improve your quality of life and lead to a healthier, more exciting future.

Walking regularly can boost your fitness levels and lift your spirits. It’s a simple way to enhance both physical and mental well-being.

Studies show that being active lowers the chances of various illnesses. From heart disease to diabetes, regular walking can help keep these ailments at bay.

You are more likely to live a longer, healthier life if you stay active. Walking plays a crucial role in maintaining overall health and vitality.

This 20-minute cardio walking workout is easy for everyone, even if you have never been into fitness before.

Lifestyle Tips for More Walking Exercises

Health experts recommend aiming for at least 150 minutes of moderate-intensity exercise each week. 

For walking, this translates to around 2.5 hours per week, with sessions lasting at least 10 minutes at a brisk pace. 

But exceeding this target brings even more health benefits and aids in weight management.

Now, let’s take a look at some practical ways to up your walking game:

• Run Errands on Foot: Instead of driving, walk when you can to do things like go to the store or pick up your kids from school.

• Take Daily Brisk Walks: Whether it is during your lunch break or after dinner, make time for daily brisk walks. Making time for walking a priority should become a habit.

• Walking Meetings: Instead of sitting at your desk, meet with coworkers while walking around. It’s a productive way to get work done while staying active.

• Find New Walking Routes: To keep things interesting, find new trails and walking paths. A challenging landscape can make your walks more fun. 

• Go on Family Walks: Turn walks into time to spend with your family by going for long walks with your kids, pets, and other family members.

• Join a Walking Group: Consider joining a local walking group or club. It’s a great way to meet like-minded individuals while staying motivated.

• Walk to Work: If you can, walk to work. For longer trips, you might want to park farther away or get off the bus or train a few stops early to add some extra steps.

• Buddy Up: Ask a family member or friend to accompany you on your adventures. Not only does it make the experience more fun, but it also makes you responsible.

• Keep Track of Your Steps: Use a fitness tracker to keep track of your daily steps. You can keep moving when you can see your progress.

Do not forget that every step counts. Start with small steps and slowly add more time to your daily walking routine. You will be enjoying the benefits of a more active life in no time.

Explore More

Are you ready to take your fitness journey to the next level? Join us in the 14-day Glow-up Fitness Challenge and experience the transformative power of consistent exercise. With dedication and determination, you’ll discover newfound strength, vitality, and confidence.

Check out this cardio walking workout to step up your fitness goals: 15-Minute Walking Workout for Weight Loss That Actually Works

Remember, every step you take brings you closer to a healthier, happier you. Keep moving, stay motivated, and embrace the limitless possibilities of your fitness adventure!