If you’re exploring various weight loss methods, you might be curious about whether incline walking can help burn belly fat. Incline walking is popular due to its low-impact nature and easy accessibility, making it an appealing choice for those looking to incorporate a new exercise into their everyday routines.
In this blog post, we will delve into the effectiveness of incline walking for reducing belly fat and promoting weight loss, as well as how to integrate it into your exercise routine. We will also discuss the advantages of incline walking for cardiovascular health and overall fitness. Keep reading to discover how to maximize the benefits of this simple yet powerful workout.
How can an inclined treadmill help you lose belly fat?
The increased calorie burn from walking on an inclined treadmill is due to the added intensity of walking uphill, which requires more effort from your muscles and cardiovascular system than walking or running on a flat surface. One study highlights the increase in heart rate due to running on an uphill treadmill.
You can burn 30% more calories running on an inclined treadmill than on a flat one, even at the same speed and distance. That’s right, an inclined treadmill can give your workout that extra boost you need to melt away some fat.
So don’t worry, if running on an inclined treadmill isn’t your thing, you can still burn calories and lose weight by incline walking. It’s a low-impact exercise that’s accessible to individuals of various fitness levels.
And speaking of burning calories, did you know that it takes burning 3,500 calories to lose 1 lb. of fat? That may sound like a lot, but walking on an incline can help you burn through those calories faster than you think. For example, a 150-pound person can burn up to 544 calories by climbing stairs for just 60 minutes.
Is it better to run or walk on an incline?
Both incline walking and running offer excellent forms of cardiovascular exercise and each has its own advantages when it comes to weight loss.
In terms of calorie burn, running typically burns more calories than walking due to the higher intensity of the activity. When it comes to muscle building, walking at an incline adds resistance to your workout, engaging the glutes and quads more than a walk on a flat surface, which can result in a toned lower body.
Similar to incline walking, running also targets these muscle groups through repetitive weight-bearing movements. In terms of joint health, incline walking is much gentler on the joints compared to running and is a better option for anyone who is new to running or has knee issues.
It’s also more accessible for overweight and obese individuals who might struggle with running. However, running can provide benefits beyond calorie burn, such as boosting your cardiovascular strength, improving mental toughness, and fostering overall athleticism.
If you’re starting out, you might find it easier and more comfortable, to begin with incline walking, then gradually incorporate running as your stamina and endurance improve.
How to do an incline walking workout to lose belly fat
Are you ready to add an incline walking workout to your routine? Follow this step-by-step guide to get started:
- Begin with a warm-up by walking on a flat surface or at a slight incline for 3-5 minutes.
- Increase the incline to 5% and walk for 60 seconds at a moderate to high-intensity speed of 4 mph.
- Reduce the incline to 0% and walk for 90 seconds at a low-intensity speed of 3 mph.
- Repeat the high-intensity and low-intensity intervals for a total of 5-7 times, depending on fitness level.
- Finish with a cool-down by walking at a low intensity for 3-5 minutes.
How long should you walk on an incline to burn fat?
To burn calories, the key is to aim for at least 30 minutes of walking, five days a week at a moderate pace of 3.5 miles per hour.
Even a small incline of just 1% can increase calorie burn by 12%. And if you really want to kick it up a notch, try walking on a 5% incline and you can increase the metabolic cost by 17%. A 10% incline can even increase it by a whopping 32%!
Here’s a tip: to get the most out of your incline walking, gradually increase the incline level and intensity during your walk. This will help you burn more calories and fat, and get the most out of your workout.
How to maximize the use of an inclined treadmill for fat loss
Before hitting the gym and trying out an incline walking workout, here are a few tips that can help you get the most out of your treadmill routine:
1. Start with a low incline
If you’re new to incline walking, it’s important to start with a low incline and gradually increase it over time. Starting with a high incline can put too much strain on your muscles and joints, which can lead to injury.
2. Maintain a brisk pace
To maximize fat loss, it’s important to maintain a brisk walking pace. You should be walking fast enough that you’re breathing harder than you would be during a leisurely stroll, but not so fast that you’re gasping for air.
3. Use interval training
Interval training involves alternating between periods of high-intensity exercise and periods of low-intensity exercise. This can be an effective way to maximize fat loss on an incline walk. For example, you can alternate between walking on a high incline and a low incline or between a fast pace and a slow pace.
4. Incorporate strength training
Strength training can help you build muscle, which can in turn help you burn more fat. You can incorporate strength training into your incline walking workout by carrying hand weights or wearing ankle weights.
5. Stay hydrated
It’s important to stay hydrated during your incline walking workouts. Ensure you drink plenty of water before, during, and after your workout. Dehydration can lead to fatigue and muscle cramps, which can make it more difficult to stick to your workout routine.
Frequently asked questions (FAQ)
Got more questions about walking on an incline to burn belly fat? Check out some commonly asked questions about this topic below.
How effective is walking on an incline for burning belly fat?
Walking on an incline can be an effective way to burn belly fat. When you walk on an incline, your body has to work harder to move forward, which increases your heart rate and helps you burn more calories. Additionally, incline walking can help strengthen your core muscles, which can help reduce belly fat over time.
How much should I incline the treadmill to burn belly fat?
As a general guideline, you should aim for a moderate incline of 5-10% to burn more calories and engage your core muscles. However, it’s important to listen to your body and start with a lower incline if you’re new to incline walking.
Can walking on an incline alone get rid of belly fat?
While walking on an incline can help you burn belly fat, it’s important to incorporate other healthy habits into your routine to see the best results. This can include eating a healthy diet, getting enough sleep, and incorporating strength training exercises to help build muscle and increase your metabolism. Additionally, it’s important to remember that spot reduction (targeting a specific area for fat loss) is not possible, and you’ll need to focus on overall weight loss to reduce belly fat.
Walking on an inclined treadmill is an effective way to burn calories and lose weight. By gradually increasing the incline and intensity, you can challenge yourself and see results over time.
So, are you ready to take the first step towards a healthier lifestyle and incorporate incline walking into your fitness routine? Don’t forget to share this article with a friend who might also benefit from these tips, and check out my full blog for more advice on fitness and wellness.
- Walking on an incline can help you burn more calories and lose fat all over your body, including belly fat.
- Gradually increasing the incline and intensity of your walking workout is a good way to challenge yourself and push your limits.
- To burn fat, you should walk for at least 30 minutes at a moderate pace, and walking on an incline can help you burn more calories during this time.
- If you’re new to walking on an incline, start with a lower incline and gradually work your way up.