Although running, HIIT , and spin classes get all the credit, simply placing put one foot in front of the other could have you shedding lots of body fat.

If your lifestyle keeps you glued to a desk or chained to a car/bus, walking more should be at the top of your to-do list. Why? Because not only is it a super-easy way to shed fat, but it's a great way to prevent illness (plus it’s free).

Several studies have found a link between sitting for long periods of time with an increase in the risk of type II diabetes, heart disease and various cancers. So if you’re trapped in the office all day long, here are some top tips:

1. Walk to work

Just because you’re not breaking a sweat when you’re walking to work, doesn’t mean you’re not on track to losing weight.

If walking to work isn’t do-able, fear not! You can still get your step count ramped up by parking further away from the office or getting off the bus a stop earlier. Alternatively, try walking to a supermarket, park or café in your lunch break. Remember: any movement is better than no movement!

2. Get a step-counter

Whether you fork out on a Fitbit, get an old-school pedometer or use the Health app on your iPhone, keeping track of your step count is a fantastic way to encourage further movement. Many studies have suggested that you should aim for 10,000 steps per day. Whilst this may seem daunting at first, it’s a great goal to work towards. If you’re competitive, you may even find yourself wandering up and down the staircase to get those last few hundred steps in before heading to bed.

3. Devise a playlist

For some of us, walking is a pleasure. For others, it’s a bore. However, listening to upbeat soundtracks (between 75-130 BPM) will help motivate you. You may even find yourself stepping in time to the beat which is sure to boost your mood and keep you occupied.

4. Take the stairs

Ditch the elevators/lifts and opt for the staircase. Not only will this increase your step count, but it will get your heart pumping so you’ll soon be waving goodbye to that body fat.

We hope you feel inspired to get walking. But if you still need convincing, here’s a few statistics. Of course the amount of calories burnt whilst walking varies from person to person depending on weight, height, speed etc. But for a 130 pound person, walking for one hour burns roughly 120 calories. Alternatively, for a 200 pound person, the same walk would burn 180 calories.

So as you can see, you can make tonnes of progress without stepping foot in a gym. Go and get walking… what are you waiting for?

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