Running vs walking for belly fat: what a trainer really recommends

When the goal is “lose more belly fat,” most people immediately compare running vs walking and want a clear winner.

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In a recent Instagram post, fitness coach Michael Diamonds, founder of Sculpt by Science, tackled this exact debate. His answer is simple but powerful: for long-term fat loss, consistency beats intensity every time.

Instead of obsessing over which burns more calories in 20 minutes, he looks at which one you can repeat almost every day without burning out.

What the trainer actually said

Diamonds posed a simple question to his followers:

Who will lose more belly fat – the runner or the walker?

He fully acknowledges that:

• Running burns more calories per minute
  
  

• It often looks more “hardcore” from the outside
  
  

But he also points out the catch: high-intensity efforts take a bigger toll on your body and mind. If the training is too aggressive, most people eventually hit a wall, skip sessions and stop being consistent.

His key message:

Fat loss is a game of adherence. The person who can stay consistent for longer will win.

 

Walking vs running: the long-game comparison

To make his point, Diamonds compared two imaginary people over the same time period.

The runner

• Mixes tough sessions like a 4-mile run
  
  

• Adds 30 minutes of intervals on another day
  
  

• Takes at least one day completely off from cardio
  
  

• Feels exhausted and struggles to keep this schedule up
  
  

Result: around 0.5 lb (0.22 kg) of weight loss.

The walker

• Hits 10,000 steps on most days
  
  

• Includes a 30-minute incline walk
  
  

• Adds a higher day with 15,000 steps
  
  

• Feels little physical or mental burnout and keeps going
  
  

Result: around 2.5 lb (1.13 kg) of weight loss in the same timeframe.

The numbers are hypothetical, but the principle is clear:

• The runner works harder in short bursts but fades
  
  

• The walker does moderate work every day and ends up losing roughly five times more weight in Diamonds’ example
  
  

So if your main target is to reduce belly fat, his advice is straightforward:

choose the option that you can do day after day, week after week.

Why walking often wins for belly fat

From a pure physics standpoint, running burns more calories per minute than walking. That is not in question.

But walking has some major advantages that add up over time:

• It is easier on joints for most people
  
  

• You can do it even when you are tired or stressed
  
  

• It fits naturally into daily life (commutes, errands, breaks)
  
  

• You are less likely to skip it because it feels “too hard”
  
  

That means you can rack up:

• 10,000+ steps most days
  
  

• 30–45 minutes of extra movement without feeling wiped out
  
  

• A much higher total weekly calorie burn, even if the intensity is lower

For many people who are busy, overweight, deconditioned or dealing with old injuries, walking is simply more sustainable, which makes it more effective for long-term fat loss, including around the belly.

So should you stop running? Not necessarily

Diamonds is not saying running is bad. He is saying you need to be honest about what you can maintain.

Running can be a great choice if:

• You genuinely enjoy it
  
  

• Your joints and recovery can handle it
  
  

• You can follow a realistic plan, not an all-or-nothing sprint
  
  

Walking can be a better base if:

• You are just starting out
  
  

• You have a lot of weight to lose
  
  

• You struggle with impact or joint pain
  
  

• You repeatedly burn out when you try running programmes
  
  

For many people, the ideal approach is a mix:

• Use walking as a non-negotiable daily habit
  
  

• Add short bouts of running or intervals on top if your body tolerates it
  
  

• Keep an eye on recovery, sleep and stress

How to choose your best cardio for belly fat

Instead of asking “Is running or walking better?”, ask these questions:

1. What can I do most days this month?

If you cannot see yourself running four times a week for the next three months, it is not your main tool. Choose a mix that you can realistically repeat.

2. How does my body feel afterward?

• If you are wrecked for two days after every run, the cost is too high.
  
  

• If a brisk walk leaves you energised and able to train again tomorrow, that is a win.
  
  

3. How does this fit with strength training?

For both health and body composition, you should still be hitting 2–3 strength sessions per week. Your cardio should support that, not make you too exhausted to lift.

You can build a simple weekly plan around walking, running intervals and strength sessions in a full-service environment like gyms in the UAE, or slot these sessions around your commute using busy-city locations such as gyms in Dubai.

Sample week: walking-focused fat loss

Here is how a sustainable walking-first plan might look for a beginner or someone returning to training:

• Day 1:

  • 30–40 minutes brisk walking
    
    

  • Light strength work (full-body machines or bodyweight)
    
    

• Day 2:
  
  

  • 8,000–10,000 steps across the day
    
    

  • 10–15 minutes easy core work
    
    

• Day 3:
  
  

  • 30-minute incline walk or faster-paced walk
    
    

  • Upper-body strength session
    
    

• Day 4:
  
  

  • 10,000+ steps at an easy pace
    
    

• Day 5:
  
  

  • 30–40 minutes brisk walking
    
    

  • Lower-body strength session
    
    

• Day 6:
  
  

  • Optional light walk + stretching or yoga
    
    

• Day 7:
  
  

  • Rest or gentle walking only
    
    

You can add short, carefully planned runs later if you feel good, but the base habit is walking and resistance training.

Important note on evidence and safety

Hindustan Times highlights that this story is based on a coach’s social media content and has not been independently verified. It reflects one trainer’s view and example, not clinical research.

The article itself also stresses that this information is not a replacement for professional medical advice.

Whatever cardio you choose, always:

• Consider your current health, injuries and fitness level
  
  

• Speak with a doctor if you have underlying conditions
  
  

• Increase volume and intensity gradually

Source: hindustantimes.com

The opinions shared in the blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.