Walking is the most common form of exercise for a variety of reasons: easy to perform, does not require support, and this is also the most natural form of training for us.

Research has also shown that simply walking regularly, you can reduce the risk of disease and improve life expectancy.

But the benefit of walking does not stop there.You can turn the walking into a fat burning exercise and help your muscles firm.

1. Walk to lose weight, reduce belly fat

Although many pedestrians are only to make their bodies healthier, many others are aimed at having a slim, more balanced physique, especially to consume excess fat.

When combined with a healthy diet, walking can help the body tone, especially reduce belly fat, help you own a slim waist.

A study compares two groups of women to lose weight in two different ways to see that:

- The group combined with dieting with 1.5-3km walking daily can reduce up to 18% of the amount of belly fat cells for 4 months.

- Meanwhile, the diet group without walking is not improved at all.

The reason behind it may be due to the way the body reacts with regular walking.

We burn fat during walking.But it will be better if walking regularly, often because the basic key is that we use fat as a "energy" consumption when walking, Lindsay Allen's nutrition and bodybuilding expert explained.However, if you want to lose weight and shrink your waist faster, you should also raise walking to a new level.

2. Upgrade walking exercises

Brisk Walking at a regular pace certainly brings many health benefits.But if you really want to burn excess fat to the maximum and help muscles toned, you need to upgrade walking.

To do that, you will probably want HIIT to walk (interrupt high intensity).

Adding HIIT exercises to your walking route is a great way to enhance metabolism, burn fat and consume energy.This is how to integrate physical exercises into your exercise.

HIIT combines high intensity exercises alternating with light exercises to maximize your energy consumption.Integrating HIIT with weight loss exercises not only accelerate fat burning process, but also release growth hormones to create muscle mass, reduce excess fat.

3. How to combine hiit exercises into walking

To create effective HIIT walking exercises, you do not need any special equipment or do not need the gym.Sometimes very simple, you just need to climb, climb on the hill for example.Walking more energy, more energy consumption will help you achieve faster weight loss goals.

Depending on the body condition and the level of weight loss you want, you can combine 3-4 exercises in the 60-minute walking session.This is shared by SHAW physical expert about the successful HIIT exercise formula.

According to this coach, an ideal HIIT exercise includes movements that use body weight such as abdominal folding, push -ups, knee folding movements (Lunge) and squats."These are great heart rate exercises that can turn your walking session into a weight loss training session.", Coach Shaw shared.

According to this coach, it is possible to coordinate 3-4 movements alternating with the walking process.Each movement can practice 8-10 times.And here is a suggestion about combining HIIT exercises during the walking process as follows:

Thus, a 60 -minute walking session can be divided into 3 rounds, each half lasts 20 minutes and stops to practice some HIIT movements as follows:

- 20 minutes walk quickly

- Stop and complete 2 of the following movements: 8 times of abdominal bend, 8 push -ups, knee folding movements (Lunge movements) and 8 times of squat movements.

After a period of familiarity with this route, you can increase the HIIT movements by walking for 20 minutes quickly, then you stop and practice all 4 movements.

By integrating HIIT movements, you can turn the usual walking into a toned exercise session, burn excess fat, reduce belly fat.If training under the guidance of a coach will be the best.Or you can also invite more people to practice with you, just to be more fun and easy to share experiences.