Flat Belly Diet - Walk Off Your Belly Fat

Learn how the Flat Belly Diet combined with walking can help you burn belly fat fast. Simple, effective steps for a slimmer, healthier you

The Experts

Exercise physiologist Peggy Pletcher, consultant for Source Endurance, an online fitness coaching service, helped design the walking plans. Celebrity trainer Valerie Waters developed the firming moves.

What to Do

6 or 7 days a week: Do one of the Flat Belly Walks, following our pace guidelines, below. If your goal is to whittle your waistline with the bare minimum exercise, follow Plan 1. If you have more time and want to rev up your results, dive into Plan 2. To shed inches all over, go with Plan 3.

Find the Right Pace

Use a scale of 1 to 10. It's the best way to determine how hard you should be working, with 1 being very easy and 10 an all-out effort. If you're on a treadmill, try our suggested speeds, but adjust the speed according to your effort level.

Warm-up/cool-down: 2 to 3 (treadmill at 3 mph). You can chat with ease.

Brisk pace: 4 to 5 (3.5 to 3.8 mph). Your breathing is pleasantly harder. Can still talk, but with pauses.

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Push pace: 6 to 7 (4 mph). Some huffing and puffing. One- to two-word replies.

Power pace: 8 to 9 (4.2 to 4.5 mph or uphill at 3.5 mph). No talking possible.

3 Flat Belly Walks

Plan 1: Speedy Waist Whittler

Time: 20 minutes a day, 7 days a week

Start: Warm-up
3:00 Brisk pace
6:00 Push pace
9:00 Brisk
12:00 Power pace
13:00 Push
15:00 Brisk
18:00 Cool-down
20:00 Finish

Total calories burned: About 100 (based on a 150-pound person)

Plan 2: Lose-a-Size Tummy Trimmer

Time: 40 minutes, 6 days a week

Start: Warm-up
3:00 Brisk pace
6:00 Push pace
13:00 Power Pace
15:00 Repeat minutes 3 through 15 (brisk walk for 3 minutes, push for 7 minutes, power for 2 minutes)
27:00 Brisk
37:00 Cool-down
40:00 Finish

Total calories burned: About 200 (based on a 150-pound person)

Plan 3: Total-Body Fat Blaster

Time: 60 minutes, 6 days a week

Note: If you're doing this workout indoors on a treadmill, start with a 3% incline for the hills, working up to 5%. If you're outside, try to find a loop with two hills about midway through that will take you about 5 to 6 minutes to climb.

Start: Warm-up
3:00 Brisk pace
5:00 Push pace
20:00 Brisk
22:00 Uphill Brisk
28:00 Brisk
32:00 Uphill Brisk
38:00 Brisk
42:00 Push
57:00 Cool-down
60:00 Finish

Total calories burned: About 330 (based on a 150-pound person)