Looking for a Quick Calorie Burn? Try This 10-Minute Walking Fat Blast for Weight Loss Results

When it comes to shedding stubborn pounds and boosting well-being, we all know exercise is the way to fast-track results. The only problem? Who has time? If you’re like us, the idea of getting up at dawn to squeeze in a workout is unappealing ­ —and the odds of fitting in even 30 minutes once the day is already in full swing are slim to none.

So, when trainer Kathy Smith told us there’s no need to bother with a long sweat session, we felt relieved and asked her to tell us more. “When I hear from women who are too busy to exercise, my first response is always, ‘Can you spare 10 minutes?’” Smith says. “The great news is that if you can, you can get all the benefits of a longer workout.” Turbocharged metabolism, sky-high energy and fast weight loss? Sounds good!

The science behind quick walks

Groundbreaking science is uncovering how a few quick strolls per day can help you burn more calories and fat for fuel than you would in one continuous workout. “Researchers are finding that short bursts of exercise trigger positive biochemical changes that boost your efforts,” explains Smith. “For instance, brief walks have been shown to stimulate the pancreas and muscle cells to process blood sugar more efficiently—and that’s going to increase your calorie burn throughout the day.”

More evidence of the rewards of short strolls comes from researchers at the Massachusetts General Hospital in Boston. They found that subjects showed significant changes in more than 20 different metabolic markers after just 10 minutes of briskly walking on a treadmill: Compounds associated with fat burning increased by 50 percent, indicators of energy expenditure went up and markers for cellular inflammation and oxidative stress (two belly-fat triggers) dropped. Additional research at the University of Virginia in Charlottesville revealed that brief spurts of exercise cause levels of human growth hormone—a chemical that promotes muscle building and raises metabolic rate — to skyrocket by 530 percent.

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These biochemical changes prime the body for weight loss, and the effects last for one to two hours after exercise. “That’s why breaking up a daily workout into several mini walks is such an effective slimming solution,” explains Smith. “You’ll have an easier time fitting in short strolls on the way into the mall or during your lunch break—and each time you walk, you’ll stoke your metabolism for another 60 to 120 minutes.” Just flip the page for the short-and-sweet walking plans that are sure to have you slipping into a smaller pants size in four weeks or less!

“The beauty of mini walks is that you can reap the benefits just by strolling around the block a few times a day,” says Kathy Smith, star of the Ageless fitness DVD series. But if you want to see results even faster, Smith advises increasing the intensity. She explains, “By varying your speed and incorporating toning moves, you’ll build metabolism-­revving lean muscle mass and send calorie burn through the roof.”

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How a 10-minute walk nets you more time

Turbocharged metabolism is just the beginning—look at what else 10-minute strolls can do for you:

You’ll be more productive

Walking breaks can make you calmer, happier and more focused, report researchers at the United Kingdom’s University of Bristol. In their study, workers who exercised during office hours scored 27 percent higher in their ability to handle stress, performed 21 percent better on attention tests and were 22 percent more likely to meet deadlines than those who didn’t work out. Scientists believe walking allows more blood to reach the prefrontal cortex—the brain region that regulates concentration, behavior and decision making.

You won’t toss and turn at night

Just 15 mini walks over 7 days can improve sleep quality by 65 percent, curb incidence of nighttime leg cramps by 68 percent and lower daytime fatigue by 45 percent, according to a study in the journal Mental Health and Physical Activity. The credit goes to exercise’s ability to increase the production of sleep-regulating brain chemicals.

You’ll dodge colds

Even a few minutes of strolling boosts the production of pathogen-killing antibodies and white blood cells. The ­payoff: Researchers at Appalachian State University in Boone, North Carolina, found that walkers take 43 percent fewer sick days than more sedentary people, plus recover 50 percent faster if they do catch a virus.

You’ll have more energy

Taking a brief walk can increase your vitality and vigor within 5 minutes—and the effects can last up to 12 hours, say researchers at the University of Rochester in New York. The reason: Even short bouts of movement trigger the release of feel-good endorphins.

You’ll spend less time thinking about food

During tense times, a stroll can ward off stress-induced munching. A study in the journal Appetite found that subjects who took a short walk before completing a series of tough tasks ate 54 percent fewer chocolates from an available bowl than those who rested before tackling the assignment.

Your secrets to success

“The beauty of mini walks is that you can reap the benefits just by strolling around the block a few times a day,” says Kathy Smith, star of the Ageless fitness DVD series. But if you want to see results even faster, Smith advises increasing the intensity. She explains, “By varying your speed and incorporating toning moves, you’ll build metabolism-­revving lean muscle mass and send calorie burn through the roof.”

To help you get started, we asked Kathy Smith to develop three exclusive 10-minute routines that can be done whenever you have a few minutes to spare—whether you’re at work, at home or playing with your kids at the park. To maximize your results, aim to stay in the intensity range recommended by Smith. (On a scale of 1 to 10, 1 is the exertion level you feel when sitting; at a moderate pace of 5, you should be able to hold a conversation; and for each increase in intensity, you should feel slightly more breathless until 10, which is what you feel when all-out sprinting.) Simply squeeze in two to three routines a day to shed up to 10 pounds this week!

At the office

If you work in an office with a quiet hallway and low-traffic stairwell, this routine will be a welcome brain booster, thanks to backward and sideways steps. According to research in the journal Psychological Science, changing the direction of your walk increases cognitive engagement to improve attention and speed problem solving. What’s more, these directional tweaks will tone under-used muscles in your inner and outer thighs for serious leg slimming.

2 minutes: Warm up with a moderate-­paced walk up and down the hallway. (Intensity level: 5 out of 10. You should be able to hold a ­conversation.)

1 minute: Pick up the pace and pump your arms back and forth alongside your body as you walk. (Intensity level: 7 out of 10. You should be almost breathless.)

2 minutes: Walk to a stairwell and climb up and down the stairs.

(Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: Face the handrail or wall near the stairs and carefully climb using sideways steps—first step up with your right foot, then cross over with your left, then step with your right. Continue for one flight, then switch sides so you start with your left foot and cross with your right. (Intensity level: 6 out of 10. You should be slightly breathless.)

1 minute: Box steps. Standing at the base of the stairs or another uncrowded area, step back with your right foot, then step to the side with your left foot. Next, step forward with your right foot and bring your left foot to meet your right foot. Now step back with your left foot. Continue with this pattern for 60 seconds.

1 minute: Return to the hall and speed walk, pumping your arms alongside your body. (Intensity level: 7 out of 10. You should be almost breathless.)

2 minutes: Cool down with a moderate-­paced walk. (Intensity level: 5 out of 10. You should be able to hold a conversation.)

At home

This plan incorporates interval training­—varying bursts of fast-paced walking with moderately paced moves—to teach muscle cells to burn fat and sugar more efficiently. The payoff: Canadian researchers discovered that women who did this type of exercise burned double the calories and shed 36 percent more stored fat than women who stuck to one long, slow workout routine.

2 minutes: Warm up by walking at a moderate pace around your living room or marching in place. (Intensity level: 5 out of 10. You should be able to hold a ­conversation.)

1 minute: Pick up the pace and pump your arms above your head as you walk (Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: Lunges. Step forward so your right leg is about 2 feet in front of your left leg, then raise your left heel and bend both knees to lower your body until your front thigh is parallel to the ground. Return to standing position and repeat with your opposite leg. Continue alternating for 60 seconds.

2 minutes: Walk or march in place at a fast pace. (Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: High knees. March in place, lifting your knees to just above waist level and pulling your navel toward your spine. (Intensity level: 7 out of 10. You shouldn’t be able to say more than a few words without pausing to take a breath.)

2 minutes: Power walk or march in place as you punch your arms out in front of you. (Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: Cool down by walking at a moderate pace or marching in place. (Intensity level: 5 out of 10. You should be able to hold a conversation.)

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Outdoors

You can get all the benefits of a pricey gym workout for free at a park if you incorporate a bench or step to work in some extra muscle-sculpting moves, says Smith. Plus, being active outdoors is a boon for mental health: Researchers at the United Kingdom’s University of Essex found that exercising around greenery bolsters self-esteem and improves well-being more quickly and effectively than indoor workouts.

2 minutes: Warm up with a moderate-­paced walk around the park. (Intensity level: 5 out of 10. You should be able to hold a conversation.)

1 minute: Pick up the pace and pump your arms back and forth alongside your body. (Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: Incline push-ups. Place your palms just wider than shoulder-width apart on a bench. Keeping your spine straight, slowly bend your arms to lower your body; push up. Repeat for 60 seconds.

2 minutes: Power walk around the park, punching your arms out in front of you. (Intensity level: 7 out of 10. You should be almost breathless.)

1 minute: Tricep dips. Sit on a bench and place your hands on either side of your hips. Extend your legs out, heels touching the ground. Slide your tush off the bench and bend your arms to lower your hips, then straighten your arms to push your butt up so it’s level with the bench. Repeat for 60 seconds.

1 minute: Pick up the pace and pump your arms back and forth alongside your body (Intensity level: 7 out of 10. You should be almost breathless.)

2 minutes: Cool down with a moderate-­paced walk around the park. (Intensity level: 5 out of 10. You should be able to hold a conversation.)

Keep reading for more tips to maximize your walking routine!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .