To have an ideal body, it is not necessary to spend hours in a stuffy gym. We do exercises every day that can help to form an ideal body without noticing. But scientists have found a true panacea for those who struggle to lose weight.

Researchers at the University of Virginia found that women who perform short but intensive walk three times a week lost five times more visceral fat than those who just strolled at a moderate speed five times a week with the same amount of calories burned (400).

Intensive walking for weight loss also made thinner their waist, hips, and the total amount of fat in the body decreased by 4%. Participants in both groups did not comply with diets, but adhered to a reasonable diet and lost 8 pounds for 16 weeks.

Credit: Freepik

Credit: Freepik

Simple walking can help you to complete weight loss successfully. You just need to know how to walk. So, interval training consists of alternating intervals of high activity and dynamic rest.

READ MORE: 7-minute intense HIIT workout to tone whole body

Credit: Freepik

Credit: Freepik

Such walking increases the consumption of calories by 10-15% at a time. These intervals should be such that it remains an opportunity to say just a few words. This technique allows you to strengthen the heart, increase the consumption of calories.

Credit: Freepik

Credit: Freepik

During periods of dynamic rest, your body continues to work as if it is in an intensive stage of training but your pulse and breathing are stabilized. This is the essence of the training. To burn fat, there are certain pulse zones.

READ MORE: Fitness trainer gives 10 best exercises for women weight loss

Credit: Freepik

Credit: Freepik

The stage of intense walking requires a significant expenditure of oxygen and glucose for the muscles but oxygen and glucose are not enough in the muscles. The anaerobic regime is started when glucose begins to be produced by the body from the subcutaneous fat, which is then burned.

Credit: Freepik

Credit: Freepik

Today we are ready to show you an interval run program that will allow you to burn 300 calories in half an hour with no effort. Scroll down to find out the details.

READ MORE: 5 minutes exercises to melt fat from belly and hips

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