Walking five days or more each week at a pace that is recommended for exercise burns fat and reduces health risks. Brisk walking for 45 minutes at 60 to 70 percent of one's maximum heart rate burns fat at an optimal rate.
A fat-burning workout can be achieved by walking for 10 minutes at an easy pace, steadily increasing the pace until 60 to 70 percent of the walker's maximum heart rate is reached and continuing to walk at that pace for another 30 minutes or more. This type of workout is best finished with a cool-down period by walking at an easy pace again for around 10 minutes.
Walking on hilly terrain triples the number of calories burned during the workout and strengthens the lower portion of the body. Walking for 20 minutes twice a week on flat ground and including gradual hills for 5 minutes can acclimate walkers to tackling walks over steeper hills. Alternating moderate-intensity walking with intervals of fast walking burns fat around the waist. It's important to wear shoes that fit well and allow comfortable walking. A heart rate monitor or periodically checking the pulse by hand can help keep track of the pulse rate during the workout.