New Walking Technique Could Boost Fat Loss

A recent discovery from the University of Queensland might just change the way you walk, transforming it into an effective high-intensity interval training (HIIT) session that could support fat loss. This method is not only straightforward but has shown promising results, even enabling seniors who have struggled with weight loss to become leaner and stronger—twice as fast. According to Milica McDowell, a co-author of the popular book Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity—One Step at a Time, “Almost anyone can do it, and the outcomes are often quite impressive!”

How Intervals Can Accelerate Fat Loss

The accelerated weight loss observed in the study utilized a technique known as high-intensity interval training, or HIIT. Participants, some as old as 76, alternated between three minutes of a leisurely pace and four minutes of high intensity, repeating this cycle four times to achieve a total of 16 minutes at high intensity.

Although HIIT isn’t a new concept, this study represents one of the first explorations of its effectiveness on age-related weight gain, and the results were remarkable. The HIIT group burned twice as much fat as those who maintained a steady, moderate pace. Interestingly, other research has indicated that many people often find HIIT easier compared to constant-pace exercises, according to McDowell.

Why Combining Walking and HIIT Enhances Fat Burning

“HIIT is about pushing hard for a bit, resting, and then going hard again,” McDowell clarifies. Much like a car that consumes more fuel when constantly accelerating and braking, HIIT prompts your body to use more oxygen, which boosts fat burning significantly.

An additional benefit is the “afterburn” effect: your body continues to burn fat at an elevated rate for up to 10 hours post-exercise, compared to just about 30 minutes following a steady workout, based on European research findings.

Moreover, HIIT reportedly increases the production of human growth hormone by approximately 450 percent, which aids in building muscle that can enhance your metabolism. The HIIT participants were able to gain muscle, while the steady-state group experienced muscle loss. Though muscle itself doesn’t directly burn fat, it does help you burn more calories throughout the day and offers greater stamina for fat-burning exercises.

HIIT Walking Can Boost Motivation

HIIT can be applied to various exercise forms, yet walking remains a popular choice. McDowell suggests that incorporating HIIT is ideal for elevating this simple activity. “It not only helps with weight loss and health improvements but is also more engaging than monotonic walking—we refer to this as a novel stimulus,” she explains. This engagement can lead to increased motivation and consistency in walking routines once HIIT is involved.

Creating an Effective Walking HIIT Routine

Given the high intensity of the workout, McDowell recommends starting with seven minutes of gentle walking to warm up your muscles and joints to minimize injury risks. Beginners could aim for two minutes of higher intensity followed by five minutes of easy walking, repeating this cycle three to four times. Gradually, aim to reach the study protocol of three minutes of easy walking paired with four minutes of high intensity, repeated four times.

In terms of intensity, you should be breathless yet still able to speak a few words, according to McDowell. Listen to your body and adjust pace as needed. It’s essential not to overdo it since the goal is to create a sustainable, enjoyable routine.

Success Story: Lorelei Navarro’s HIIT Journey

Lorelei Navarro, at 49, found herself combating weight gain attributed to hormonal changes and a penchant for food. Though she had attempted to shed pounds through brisk walks, she often lost motivation due to fatigue and the lack of visible results. After being diagnosed with high blood pressure and type 2 diabetes, she desired to improve her health for the sake of her family.

After coming across a post about “Japanese interval walking”—a HIIT technique developed at Shinshu University—Lorelei was drawn in. “It seemed so simple,” she reflected. The method involves switching between three minutes of slow walking and three minutes of faster walking. She set two timers on her phone for her total walking time and for the intervals, making the workout enjoyable rather than exhausting.

Lorelei’s Momentum from Interval Walking

Boosted by her new routine, Lorelei felt inspired to make healthier lifestyle choices. She learned that intermittent fasting might help her manage diabetes, so she restricted her eating window to noon to 8 PM, focusing on nutritious foods and cutting back on sugar and carbs. “It made eating healthier so much easier,” she noted.

After several weeks, she began to see results, and despite encountering plateaus, she remained focused. Within five months, both her blood pressure and blood sugar had stabilized, and by the seven-month mark, she had lost 45 pounds.

Now more active than ever, even adding Taekwondo and rowing to her regimen, she expresses, “I highly recommend interval walking!”