All you need to do is walk. No running. No Stair Machine. No Spin Class. Just walk.
Why I Ditched High-Impact Cardio and Lost 20 Pounds Walking Uphill
For years, I went all in on high-intensity cardio.
Every week I played ultimate frisbee—25 to 30 full-on sprints in 75 minutes. I hammered 60-minute stair machine sessions, burning over 900 calories (according to the machine, anyway). I chased the dopamine hit of dripping sweat and burning lungs.
And yeah—it worked… until it didn’t.
Eventually, I hit a wall.
My body was inflamed. Even though I was “putting in the work,” nothing was changing. Looking back, I realized something shocking: it had been years since any of that high-intensity cardio actually produced results.
So I tried something radical: I stopped trying so hard.
Instead of grinding through punishing workouts, I started walking. Not just casual walking—intentional uphill walking on a treadmill, and I walk outside too. No joint pain. No frisbee injuries (the worst one was when I tore my rotator cuff). No post-workout crash where I needed to eat. Just steady momentum. And within weeks, the fat started melting off.
Now, to be clear—I was already in good shape when I made the switch. Around 10% body fat. But walking took it to another level. Today, I’m closer to 4%—lean, shredded, and feeling better than I did two decades ago.
And let’s be real—if you’re carrying more body fat than I was, this will work even better for you. So drop the excuses. This isn’t just for the already-fit—this is how you get there.
Why Walking Works (and Running Often Backfires)
Look—if you’re one of those weirdos (JK 😜) who actually enjoy running, cool. Keep doing it.
But if you’re forcing yourself to run—or grinding through high-intensity cardio—in the name of “health,” consider this your sign (and full permission slip) to stop.
Because here’s the truth: if you’re pushing through cardio you hate, you’re probably doing more harm than good.
In fact, after the initial gains you might get in the first 3–6 months, continuing with high-intensity cardio can actually block you from getting the lean, shredded body you’re working so hard for.
I know, right? I was like—WTF?!
Turns out, your body is holding on to fat as a protective response. Especially if you’re inflamed, stressed out, or running on empty. It’s not broken. It’s doing what it thinks it has to do to survive.
Let’s break this down…
Most people are stuck in the old mindset that you have to suffer to make progress. But that’s simply not true. (In fitness—or in life.)
Walking—especially uphill walking—has some serious advantages over high-impact cardio like running, stair machines, or HIIT:
🔹 Lower Stress on the Body = Lower Cortisol
High-impact cardio spikes cortisol. And guess what? Chronically elevated cortisol tells your body to store fat, not burn it—especially around your midsection. Walking, on the other hand, reduces cortisol and keeps your body in a fat-burning, recovery-friendly state.
🔹 Activates Fat-Burning Pathways
Uphill walking engages large muscle groups (glutes, hamstrings, core) while staying aerobic. That means you’re tapping into stored fat—not just burning carbs and crashing later.
🔹 Easy on Your Joints, Big on Results
Running is hard on your knees, hips, and ankles. Uphill walking works your body hard without beating it up. You recover faster, which means more consistency and fewer injuries.
🔹 Boosts Mitochondrial Health
Consistent incline walking improves mitochondrial function—those little powerhouses inside your cells that drive energy production and metabolic health.
🔹 Improves Insulin Sensitivity
Even a short walk after meals (especially uphill) has been shown to dramatically improve blood sugar control and insulin response—making it easier to lose fat and keep it off.
What The Walking Portion of My Workouts Look Like Now
- 18 minutes of uphill walking before workouts (1 Mile). I start the speed at 2.6 and increase it up to 3.3. I start the incline at 5, then 7.5, 10, 12.5, 15, and finally 10. I move it myself every 1.5 to 2 minutes. Then I move it up and down between 7.5 and 12.5 for the remainder. That’s it. I average an incline of 10.
- 1-2 Miles Outside (ideally in sunlight) every other day (daily if possible, but not required)
- Zero pounding on joints, zero dread going into the session, zero after workout crash
- Listen to Favorite Podcast or YouTube Channel
- And the result? Down 20 pounds, in less than 60 Days from just WALKING!
I feel better now than I did in my 20s—and I’m not grinding myself into the ground to get there.
If You’re Burned Out on a High-Impact Cardio…
It might be time to shift the strategy.
This isn’t about being lazy. It’s about being efficient and strategic. Aligned with how your body actually works—not how the fitness industry says it should.
Our bodies were designed for the hunter-gatherer lifestyle—and I’m pretty sure they weren’t sprinting from one berry bush to the next. They walked. A lot. And when they did run, it was probably because something with teeth was chasing them. So it makes sense that steady, intentional movement—not constant high-impact cardio—is what our physiology is actually built for.
Because walking—especially intentional, structured uphill walking—is one of the most underrated fat-loss and performance hacks on the planet.
And your next breakthrough might not come from doing more…
It might come from doing less—but better.
Want to dive deeper into optimizing your health, mindset, and energy without burning out? Book a free strategy call with me. Click here to schedule a call
