HIIT workouts get a lot of hype among fitness instructions, but walking on a gradient may be one of the unsung heroes for weight loss.
Walking uphill increases heart rate and targets specific muscles at a surprisingly higher rate than walking on a flat surface.
One trainer told GB News that the exercise regimen results in notable weight loss for his clients when completed first thing in the morning.
The CEO and chief exercise officer at Desi Grit, Nick Kumar, recommends walking on an incline 20 to 30 minutes out of bed.
Leaving belly fat unchecked can spur metabolic trouble
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"I highly recommend walking on an incline treadmill at a slow pace for 20 to 30 minutes first thing out of bed, ideally on an empty stomach," he explained.
"Many of my clients report noticeable reductions in their waist size within a week of doing this.”
Although there is scarce evidence that specific workouts target abdominal fat, low-intensity exercise has been shown to improve body composition.
This is because lower-intensity exercises use fat as fuel, where as high-intensity workouts rely on carbohydrates as fuel, meaning they oxidise less fat.
“The theory that lower-intensity workouts may be more effective for burning fat is based on the concept of the ‘fat burning zone', explained Nick.
“This suggests that at lower exercise intensities, the body burns a higher percentage of calories from fat, and at higher exercise intensities the body burns a higher percentage of calories from stored carbs/sugars.
“However, hard irrefutable scientific evidence on this topic is very hard to come by.”
Experts at Healthline have broken down exactly how the exercise supports weight loss depending on the gradients.
The health body quotes data from 16 participants that showed that compared to flat ground, metabolic cost increased by 17 per cent at a five per cent incline, and 32 per cent at a 10 per cent incline.
In general, a 155lbs (70kg) person who walks at 3.5mph on a flat surface can expect to burn approximately 267 calories.
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Walking on an incline is effective for weight loss
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“If they keep the same speed but walk uphill, they could burn up to 422 calories,” the health body adds.
There is evidence that regularly cycling also reduces overall weight and promotes a slimmer waistline.
“Cycling, particularly when done at a moderate pace, can be a wonderful way to burn calories and tone the lower body, including the abdominal muscles," according to Nader Qudimat, a bodybuilding specialist and consultant at Bodybuilding Reviews.
“Cycling regularly can help reduce excess belly fat, regardless of whether you like to ride when you are outside or when you are using a stationary bike."
