The Best 7-Day Walking Plan to Lose Visceral Fat, Created by Certified Trainers

Having adipose (fat) tissue in the body is completely normal and necessary for certain bodily functions, such as hormone production. However, excessive adipose tissue, mainly visceral fat, raises your risk for serious health conditions. One effective way to reduce this fat is through movement. And you don’t need a gym membership or equipment—all it takes is lacing up your shoes and heading out the door to go for a walk. 

In this article, we spoke to two certified personal trainers who helped us create the best 7-day walking plan to lose visceral fat. We also explain just how walking works to reduce visceral fat and answer one of your most burning questions: how much do I really need to walk to see an effect? Let’s dive in.

Your Walking Plan

If there’s one mistake to avoid when starting a new fitness routine, it's going too hard and too fast. To see results and make a new habit stick, consistency is key, and one of the best ways to stay consistent is by pacing yourself. Overdoing it in a single session can leave you sore, burned-out or, worse, injured. 

“A beginner-friendly walking plan designed to reduce visceral fat should focus on gradually increasing time and intensity to support consistency and motivation,” says Courtney Kuenn, M.S., CPT, a personal trainer.

Kuenn recommends completing each walk at a brisk pace. She recommends walking once or twice a week, adding short bursts of 1 to 2 minutes of fast walking to help stimulate fat burning. To add variety and challenge, you can also include stair walking or light hills into your walks. 

And don’t skip light stretching and rest days; they are important for recovery and injury prevention. “Each week, individuals can increase their total walking time by 5-10% or add more intervals to continue progressing toward their fat loss goals,” says Kuenn. 

Here’s a 7-day walking plan to lose visceral fat: 

• Monday: 15-minute walk 
• Tuesday: 20-minute walk
• Wednesday: 15-minute walk
• Thursday: Rest
• Friday: 25-minute walk
• Saturday: 30-minute walk 
• Sunday: 20-minute walk

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How Walking Helps You Lose Visceral Fat

Walking is one of the most achievable forms of exercise, and often the only real barrier is our own motivation to get out the door. But the best part? You can walk almost anywhere (inside or outside) and at almost any time (though maybe not at 3 a.m.—safety first!). 

First, walking helps you burn calories, which creates a calorie deficit. Kuenn explains: “When you walk, your body burns energy, and over time, consistent walking increases your daily calorie expenditure enough to promote fat loss, even if your diet remains the same.”

Second, your body uses your fat stores for energy to walk. “Moderate-intensity exercise relies mostly on fat for fuel,” says Dana Angelo White, M.S., RDN, ATC, a certified athletic trainer. She adds that walking is a great way to get cardiovascular exercise in the moderate-intensity zone. 

And you don’t need to be speedy to see results. One study found that slow walking led to more significant fat loss in individuals with overweight than fast walking, likely because participants could stick with the activity longer at a slower pace.

Walking can also improve insulin sensitivity, helping your body use glucose more efficiently rather than storing it as fat, Kuenn explains. “This is important because poor insulin function can lead to increased fat accumulation in the abdominal area.” 

Walking also helps reduce visceral fat by lowering levels of cortisol, your body’s stress hormone. “Elevated cortisol due to chronic stress is closely linked to visceral fat storage. Walking, especially in calming environments or as a mindfulness practice, can help lower cortisol levels,” says Kuenn. Research has shown that physical activity is an effective strategy for reducing cortisol and even helps you sleep better. Poor or insufficient sleep can also lead to more visceral fat storage.

Lastly, one common question trainers often hear is: Can I spot train visceral fat away? White sets the record straight: “You can’t ‘spot train’ visceral fat with sit-ups and crunches—going for total body movement for calorie burn is how fat mass is truly lost.” Another win for walking!

How Much to Walk to Reduce Visceral Fat

White says you don’t need to walk for hours each day to see results. For beginners, the sweet spot to shoot for is 30-60 minutes daily. But remember, this doesn’t have to be all in one stretch of time. Breaking up your daily goal of 30 minutes into 10-minute chunks can make it easier to hit. For example, try to do 10 minutes in the morning, 10 minutes during a midday break and 10 minutes in the evening. 

And if the weather has other plans, you can still stay on track by walking on a treadmill, climbing a flight of stairs or simply taking a day to stretch. Slowly, over time, you can work your way up to 150 to 300 minutes of walking per week, which aligns with public health recommendations, adds Kuenn. 

Pairing your walking plan with a healthy (non-restrictive) diet can help you achieve results in a more sustainable way. And it doesn't have to be a huge overhaul of your current diet. It's best to do it in a healthy, slow and progressive manner too. You might start by adding at least two veggies to lunch and another two to dinner, or swap out a sugary soda or sweetened coffee drink for a no-sugar-added option. And add foods that can support visceral fat loss to your shopping cart the next time you hit the grocery store.

The Bottom Line 

Walking is the perfect exercise to reduce visceral fat. It can be done from almost anywhere and even at your own pace. When done consistently, walking can reduce visceral fat by burning calories, using fat stores, improving insulin function, lowering cortisol levels and even helping you sleep better. Certified personal trainers recommend aiming for 30-60 minutes of walking about five days a week. You can add an extra challenge by incorporating bursts of faster walking, hills or stairs. Pair your walking routine with a healthy diet, and you’ll feel your best!