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The High Performance Journal - September 30th, 2025

You've probably heard that you need 10,000 steps a day to burn fat. Truth is, it doesn't tell the whole story.

It's not just about how many steps you take (quantity) but what kinds of steps you take (quality). Do it right, you'll burn fat faster, boost VO2 max, and possibly live longer.

In today's newsletter, I want to share 8 science-backed walking hacks you can start using today.

You ready? Let's go 🔥

8 Walking Hacks That Melt Belly Fat FAST (Science-Backed & Easy)

1. Japanese Interval Walking

Think of this as interval training for walking.

It’s simple: 3 minutes slow, 3 minutes fast, repeated for 30 minutes.

Research shows this method boosts calorie burn, improves cardiovascular health, and cuts stroke risk by up to 40%. It also pushes fat oxidation higher than steady walking.

I talked about it in this video here:

Here’s why it works: alternating speeds challenges your cardiovascular system and forces your gait to improve.

As we age, our pace naturally slows. Training your body to walk faster strengthens your legs, improves aerobic capacity, and keeps your brain and metabolism healthy.

2. Walking Uphill Or On An Incline

Walking uphill burns calories, sometimes up to 50% more than flat walking. All because your muscles and heart work harder.

You also build lower body and core strength, stimulate more calorie burn, and it mimics the outdoor terrain when you do it on a treadmill.

We're not even talking about the fact that it builds lower-body and core strength while mimicking outdoor terrain when done on a treadmill.

Incline walking is a sneaky way to turn every step into a fat-burning, muscle-building move.

3. Use A Walking Treadmill (NEAT Walking)

One of the easiest fat-loss hacks is increasing NEAT: Non-Exercise Activity Thermogenesis. It’s all the calories you burn outside “formal” workouts.

A walking treadmill lets you sneak in movement without thinking about it. I use mine for:

• Meetings
• Brainstorming
• Watching sports highlights (painful as a Raptors fan)
• Writing newsletters like this one using a talk-to-text app (​wispr flow​)

This simple change has added thousands of extra walking minutes to my life without cutting into productivity.

Studies show NEAT is even more important than gym workouts for long-term fat loss and longevity.

4. Add A Weighted Vest Or Rucksack

Walking with a weighted vest or backpack increases calorie burn by 10–15% while staying joint-friendly.

Consistent use can also:

• Accelerate fat loss
• Build muscle and bone density
• Support long-term body recomposition

The coolest part? Research suggests added weight may trick the brain’s gravitostat system.

Your body senses it’s heavier, then subconsciously boosts fat burning to bring weight back down.

I plan to test this theory in a future newsletter.

5. Walk After Workouts

Ever notice bodybuilders hopping on treadmills right after lifting? They’re onto something.

Here’s why:

• Strength training releases fat-mobilizing hormones
• Post-workout, insulin is low, and fat is more available for fuel
• Walking at this time directs your body to burn fat instead of carbs

A 10–20 minute post-lift walk is one of the smartest, simplest fat-loss add-ons.

6. Walk After Meals

This is one of my personal go-tos. I set up my treadmill before lunch or dinner so I can walk right after eating.

Why? Because walking after meals:

• Reduces blood sugar spikes
• Improves insulin sensitivity
• Prevents excess sugars from being stored as fat
• Stops those post-meal energy crashes

Even a 10-minute walk after eating has measurable effects on fat storage and appetite control.

7. Try The 12-3-30 Workout

The viral treadmill formula: 12% incline, 3 mph, 30 minutes.

It works because:

• Elevates heart rate safely
• Engages big muscle groups
• Burns fat more efficiently than self-paced jogging

It’s simple, challenging, and accessible—perfect for anyone looking to lean out.

8. Pyramid Walking Workout (My Favorite)

This workout keeps your body guessing and your metabolism elevated.

Here’s the 30-minute format:

• 5 min warm-up: easy pace, low incline
• 10 min Phase 1: increase speed + incline by 1 level
• 10 min Phase 2: increase incline by 1 more level + speed by 0.5–1
• 5 min Phase 3: final push with another 1–2 incline + 0.5–1 speed

The gradual intensity keeps fat-burning high while preventing adaptation. Adjust it up or down depending on your fitness level.

The Final Word

Walking is the most underrated fat-loss tool on the planet. It’s simple, effective, and something anyone can do daily.

Now you have 8 ways to spice up your walks and improve their health potential.

Try these out the next time you hit the pavement and let me know how it went!

Onward and upward. 🚀

- Dan

When you're ready, here are 2 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

2. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape? Apply for private one-on-one coaching here.

References

1. Japanese Interval Walking

Nishida, Y., et al. (2022). "Effect of Interval Walking Training on Fat Oxidation and Cardiovascular Health in Older Adults." Journal of Applied Physiology, 132(4): 765-773. PMID: 35450419

2. Walking Uphill or on an Incline

Bohannon, R.W. (2021). “Energy Cost of Incline Walking: A Systematic Review.” Gait & Posture, 87: 39-44. PMID: 33819346

3. NEAT with Walking Treadmill

Hursel, R., et al. (2020). "Non-exercise Activity Thermogenesis (NEAT) and Fat Mass in Adults: New Predictors of Weight Regulation." Obesity Reviews, 21(2): e12978. PMID: 31689135

4. Weighted Vest or Rucksack

Hamilton, M.T., et al. (2023). "Weighted Vest Use in Activity: Effects on Energy Expenditure and Body Composition." European Journal of Applied Physiology, 123(9): 2115-2122. PMID: 37453112

Ohlsson, C., et al. (2022). "Gravitostat Regulation of Fat Mass in Humans—A Randomized Controlled Trial with Extra Weight Loading." The Lancet Diabetes & Endocrinology, 10(6): 382-390. PMID: 35524815

5. Walk After Workouts

Hackett, D.A., et al. (2021). "Fat Oxidation after Strength and Aerobic Exercise: Implications for Body Fat Reduction." Frontiers in Physiology, 12: 689132. PMID: 34037094

6. Walking After Meals

Reynolds, A.N., et al. (2022). "Walking After Meals Reduces Postprandial Glycemia: A Systematic Review and Meta-analysis." Nutrition, Metabolism and Cardiovascular Diseases, 32(4): 891–899. PMID: 35349760

7. 12-3-30 Treadmill Routine

Moore, S.C., et al. (2021). "Heart Rate and Fat Oxidation Response to Inclined Walking at Controlled Speed." Journal of Physical Activity & Health, 18(6): 691-698. PMID: 34034681

8. Pyramid Walking Workout

Phillips, S.M., et al. (2023). "Progressive Intensity Interval Walking Preserves Fat Oxidation and Metabolic Rate." Sports Medicine, 53(8): 1713-1724. PMID: 36891123

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.