Easiest and most efficient workout for shedding pounds quickly

Walking has emerged as a simple yet effective exercise for weight loss and improving overall health. According to recent studies, brisk walking for extended periods can significantly increase calorie and fat burning, making it an ideal choice for those looking to reduce belly fat.

A study in 2025 revealed that walking at a pace of about 5–6 km/h for an hour can burn over 300 calories, creating a negative calorie balance that aids in weight loss. Longer sessions of moderate exercise further promote the body's preference to use fat as energy.

Contrary to popular belief, doing prescribed exercise does not necessarily lead to decreased activity for the rest of the day, as a recent study found little evidence to support this claim.

Regular, daily walking has been shown to be beneficial for weight loss. A review of 37 trials conducted by physical activity expert Prof Marie Murphy from The University of Edinburgh found that people who participated in walking programs not only lost weight and body fat but also improved their blood glucose levels and blood pressure.

Walking in green spaces can provide added benefits for mental health, as a 2021 review revealed. This activity was found to boost mood, mental wellbeing, and sense of optimism, while reducing anxiety and worry, compared to urban walking.

For those seeking inspiration for walks in their area, resources like the Long Distance Walkers Association (UK), the American Hiking Society (US), or free apps like AllTrails or Komoot can be consulted. Walking to work in your everyday clothes can also make it easier to fit exercise into a busy lifestyle.

Nordic walking, where you use your upper body muscles as well as your lower body to propel yourself forwards, burns more calories than regular walking, according to research. This activity can be an exciting alternative to traditional walking for those looking to increase their calorie burn.

However, it's important to note that diet plays a significant role in weight loss. According to Prof Jeff Horowitz, a movement scientist at the University of Michigan, even just getting off the couch is very potent in reducing the risk for disease. After that, it's diminishing returns, with marathon running being surprisingly not much more of a benefit in terms of many health outcomes than just walking regularly.

Estimates suggest that a 73kg (160lb) person would burn about 300 calories running for 30 minutes and roughly half that walking. However, according to Prof Dylan Thompson, co-director of the Centre for Nutrition, Exercise and Metabolism at the University of Bath, it's probably more about the total volume and amount of exercise accumulated over the day.

Prof Thompson also states that 'prescribed exercise' sessions (enrolling in some kind of structured exercise program) are less effective than we might imagine. Instead, he suggests that incorporating walking into your daily routine can be a more sustainable approach to achieving the recommended 150 minutes of exercise a week.

Walking at a cadence of over 100 steps per minute can reach a moderate intensity level, according to a 2018 study. This pace can help increase the calorie burn and the overall effectiveness of the exercise.

Lastly, Prof Marie Murphy suggests that walking can be a way to avoid behavioral compensation when eating normally instead of rewarding oneself with food. Exercise only causes minor cortisol bumps and is actually helpful for building up an effective cortisol response, according to Dr Angela Incollingo Rodriguez.

In conclusion, walking is a simple, accessible, and effective exercise for weight loss and overall health improvement. By incorporating walking into your daily routine, you can reap the benefits of reduced belly fat, improved mental health, and a healthier lifestyle without the need for structured exercise programs or extensive training.