Study: Single 75-Minute Weekly Session of Brisk Walking Produces Results Comparable to Three 25-Minute Sessions

Researchers at the University of Hong Kong’s School of Public Health found that a single 75-minute weekly session of interval walking produced reductions in body fat comparable to three 25-minute sessions per week, according to study results published in Nature Communications. The four-month randomized clinical trial involved 315 adults with abdominal obesity and compared the two exercise schedules against a no-exercise control group ^[1]. Body fat percentage, total fat mass, and waist circumference were measured at baseline, immediately after the 16-week program, and again four months later ^[2].

The findings offer a practical option for adults who cannot fit multiple workouts into a week, according to the research team ^[1]. Interval walking was defined as very fast walking interspersed with short recovery periods, a method that has been associated with improvements in blood pressure, cardiovascular health, and muscle strength with minimal time investment ^[3].

Study Design and Methods

The randomized trial was conducted from September 2021 to September 2024 and enrolled 315 adults with abdominal obesity, a condition characterized by the buildup of deep visceral fat around the stomach and abdomen ^[1]. Visceral fat surrounds vital organs and raises the risk of heart disease, diabetes, and other major illnesses, according to the study report.

Participants were assigned to one of three groups: one 75-minute interval walking session per week, three 25-minute sessions per week, or a no-exercise control group ^[2]. Researchers measured body fat using a bone density scan, which provides an accurate measurement of fat-to-muscle ratio ^[2]. Total body fat mass, body fat percentage, and waist circumference were recorded at three time points: before the program, immediately after the 16-week intervention, and four months after the program ended ^[2].

Findings at 16 Weeks and Follow-Up

At the 16-week assessment, both interval walking groups showed similar improvements in total body fat mass, body fat percentage, and waist circumference, according to the study ^[2]. The similarity in outcomes suggests that total exercise volume may matter more than how the exercise is distributed across the week, the authors reported ^[2].

The researchers observed no significant changes in blood pressure or cholesterol, a result they attributed to participants’ levels being within normal ranges at the start of the trial ^[2]. Waistline reductions remained detectable four months after the exercise program ended, although the fat-loss and weight-loss advantages had largely faded by that point ^[2].

Researcher Commentary and Context

Professor Parco Siu Ming-fai, the study’s lead researcher at the University of Hong Kong, said in a statement: “While thrice-weekly interval training remains a commonly recommended approach for the therapeutic management of obesity, our findings show that once-weekly interval training offers similar benefits and represents a practical exercise strategy” ^[2]. He added: “For many adults with central obesity who struggle to balance work, study, family and other commitments, time constraints are a primary barrier to exercising multiple days per week” ^[2].

The study’s authors concluded that once-weekly interval training can be considered a feasible and effective alternative for individuals who have difficulty scheduling multiple exercise sessions ^[2]. The findings align with broader exercise research showing that interval training can produce significant physiological adaptations, including higher levels of catecholamines that stimulate fat burning ^[4]. Regular moderate exercise such as brisk walking has also been shown to improve insulin sensitivity and reduce visceral fat, according to published research ^[5].

Broader Health Guidelines

An estimated 66 percent of adults in the United Kingdom are classified as overweight or living with obesity, according to reported data ^[2]. Obesity is linked to serious health risks including type 2 diabetes, heart disease, and breathing problems, and costs the National Health Service more than 11 billion pounds a year ^[2].

The NHS recommends that adults complete at least 150 minutes of moderate-intensity activity per week, such as brisk walking ^[2]. The new findings suggest that meeting exercise targets does not necessarily require distributing activity across multiple days, and that a single weekly session of interval walking may serve as an alternative scheduling option for adults facing time constraints ^[2]. Even modest amounts of regular walking have been associated with reduced mortality risk, according to prior research ^[6].

References

1. NaturalNews.com. “One weekly walk matched a three-day routine for cutting belly fat, study finds”. August 3, 2026.
2. NaturalNews.com. “Study: Single 75-Minute Session of Interval Walking Per Week May Cut Belly Fat as Much as Three 25-Minute Sessions”. August 9, 2026.
3. Ava Grace. “Japanese walking The TikTok backed fitness trend with science on its side”. NaturalNews.com. August 3, 2025.
4. Jorge Cruise. “The Cruise Control Diet Automate Your Diet and Conquer Weight Loss Forever”.
5. Benjamin Bikman. “Why We Get Sick The Hidden Epidemic at the Root of Most Chronic Disease and How to Fight It”.
6. Mercola.com. “Lack of Exercise Is a Bigger Risk Factor Than Obesity in Premature Death”. February 6, 2015.

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