{"id":823258,"date":"2026-05-26T12:42:21","date_gmt":"2026-05-26T12:42:21","guid":{"rendered":"https:\/\/www.europesays.com\/us\/823258\/"},"modified":"2026-05-26T12:42:21","modified_gmt":"2026-05-26T12:42:21","slug":"i-tried-using-this-3-mile-walking-workout-to-lose-belly-fat-without-dieting-heres-what-happened","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/823258\/","title":{"rendered":"\u2018I tried using this 3-mile walking workout to lose belly fat without dieting \u2013 here\u2019s what happened\u2019"},"content":{"rendered":"

For anyone looking to lose belly fat without committing to a strict diet or gym routine, at-home walking workouts<\/a> are becoming an increasingly popular option \u2013 but do they actually work? In a viral seven-day challenge, fitness creator Susie Todd followed Grow With Jo\u2019s three-mile intense indoor walking workout every day<\/a> to find out, using fast-paced marching and dance-style cardio<\/a> (think 90s step workouts) to get her heart rate up without leaving the house. She kept her diet exactly the same \u2013 the only change was introducing Grow With Jo\u2019s living-room friendly workout.<\/p>\n

The workout in question explicitly claims to target \u2018lower belly fat<\/a>\u2019, and while no exercise can specifically target stomach fat alone (or any particular area of fat), studies show that regular aerobic exercise like brisk walking can help reduce overall body fat and visceral belly fat over time \u2013 even without extreme dieting. One review<\/a> published in the International Journal of Obesity found aerobic exercise significantly reduced abdominal fat, while research<\/a> from Harvard Medical School confirms that moderate-intensity exercise like walking is particularly effective at reducing harmful visceral fat (belly fat) around the organs. Read on for exactly what the week taught Susie \u2013 and her honest results. <\/p>\n

The workout <\/p>\n

Grow with Jo\u2019s 3-mile intense lower belly fat indoor walking workout<\/a> lasts 53 minutes. You\u2019ll walk around 5000 to 6000 steps, and Jo claims you\u2019ll burn around 400-600 calories, though this will depend on various factors including age, weight, height, fitness level and more. No equipment is required, and the whole workout is performed standing. According to Reddit users, the intensity level is a 9-10; it\u2019s beginner-friendly but challenging enough to suit advanced levels. <\/p>\n

Susie\u2019s learnings1. The workout is challenging enough to get a sweat on\"indoor<\/p>\n

YouTube<\/p>\n

‘Hello guys, it is day one. I\u2019m about to do the Grow With Jo workout. It\u2019s like 3:30pm. She\u2019s doing like a boppy walk, I guess to keep your heart rate up so you burn more calories. My rhythm is atrocious. This is very fast paced. I haven\u2019t really broken a sweat thus far\u2026<\/p>\n

‘One minute and 37 seconds later, I\u2019m definitely sweating now. I feel like I\u2019m dying. She\u2019s an absolute trooper. I just popped something. I\u2019m literally dripping wet. Do I look good whilst doing this? Okay, I don\u2019t know if you guys can tell, but I am feral with sweat right now. Like literally, can you see the sweat on my back?<\/p>\n

‘So, a couple of things about the workout: it was super easy to follow. I really liked how happy she was the whole time, and I also really liked that she was actually sweating \u2013 like dripping with sweat. Usually fitness YouTubers sweat a little bit, but they don\u2019t even look like they\u2019re struggling. She looked like she was kind of struggling a little bit, so it made me feel a lot better. It felt a lot more real.’<\/p>\n

2. It\u2019s a good running alternative<\/p>\n

‘When I usually do cardio, I\u2019ll have an asthma attack from literally running because it gives me so much heartburn that I can\u2019t breathe. I really struggled, don\u2019t get me wrong, and I know it was working because I was sweating, but I didn\u2019t feel like I needed to have an asthma attack, which was so good. So thumbs up to the workout. I actually really enjoyed that and it was really fun, but I\u2019m definitely glad it\u2019s over.’<\/p>\n

3. Music and podcasts can help with motivation<\/p>\n

‘It\u2019s day four. I\u2019ve got to be honest, I don\u2019t feel like doing this at all. I\u2019m going to put on my own music and hopefully that motivates me because I do not feel motivated. <\/p>\n

‘I always get comments from people asking me how I stay so motivated and honestly, it\u2019s not really motivation. It\u2019s kind of just forcing myself to do the workout when I don\u2019t feel like doing it because I know I\u2019m going to feel better after I do it. <\/p>\n

‘I\u2019m so glad that\u2019s over. I thought that was really going to drag on because I so wasn\u2019t in the mood. I decided to put on a podcast to distract myself. Podcasts keep me entertained, so that actually went really quick once I put one on. I just put on Happy Hour with Lucy and Nikki, one of my recent saves. Day four done.’<\/p>\n

4. Repeating the same workout can cause injury\"indoor<\/p>\n

YouTube<\/p>\n

‘Today I don\u2019t really want to do the walking workout because I\u2019ve kind of hurt my foot and I have this bad heel pain when I step on it. I think it\u2019s from overdoing the stomping when I was working out. I think just keep in mind that you want to make sure you\u2019re doing these workouts on a mat. Just be mindful of how much pressure you\u2019re putting into your feet and ankles.<\/p>\n

‘I\u2019m also just not completely into the idea of working out today. I\u2019m feeling a bit lazy, I\u2019m not gonna lie. So instead we\u2019re going to try Grow With Jo\u2019s \u201cLazy Girl Full Body Fat Burn Workout\u201d. It\u2019s 10 minutes \u2013 that sounds like my kind of workout. No jumping, low impact, at home. I think this will be fine to do with my sore foot.’<\/p>\n

5. It doesn\u2019t burn as many calories as it claims<\/p>\n

‘Okay guys, it is day seven and it is the final day of doing the Grow With Jo walking workout. I\u2019ve got my Fitbit on, so we\u2019re going to track how many calories this actually burns. She claims that it burns over 600 calories. We\u2019ll see. Mine may be a bit less because I might have to take it a little slower because of my foot. <\/p>\n

‘Altogether this workout burnt 423 calories, so it\u2019s not 600-plus like she said. Well, she has an Apple Watch so it could be that the calorie calculation is different on each watch. It could also have to do with the intensity she was doing it at and her heart rate. It has to do with a lot of different things.<\/p>\n

I\u2019m still really happy with 423 calories. I mean, that\u2019s like a good breakfast. So basically I burnt off my breakfast, which is awesome. But the most important thing isn\u2019t the amount of calories you burn, it\u2019s how you feel doing the workout.’<\/p>\n

6. It\u2019s a simple and easy workout \u2013 but doing it daily can get boring\"indoor<\/p>\n

YouTube<\/p>\n

‘Something I regret is doing the same workout every day for a week. That\u2019s something I\u2019d recommend \u2013 switching up the workout. She has so many on her channel: dancing workouts, walking workouts, ab workouts, booty workouts. Even though I got a bit bored by the end of it, when I started I thought it was such a fun workout to do and also super simple and easy to follow, which is great.’<\/p>\n

7. It\u2019s perfect for when outdoor walks aren\u2019t possible<\/p>\n

‘It\u2019s not like you need a massive amount of coordination to do this workout. I don\u2019t know if she came up with walking workouts, but I think it\u2019s so cool that she\u2019s done something you can do in the comfort of your own home when you don\u2019t have the option of actually going for a walk outside. I love how motivating she is in the videos. She\u2019s so happy, she really gets you into it.’<\/p>\n

Susie\u2019s results\"indoor<\/p>\n

YouTube<\/p>\n

‘And here is my body on day one versus my body on the morning of day eight. I don\u2019t see a massive difference between the before and after, but it\u2019s more about the way you feel on the inside \u2013 and I was feeling great.<\/p>\n

‘I don\u2019t think the difference physically is that drastic, but then again it\u2019s only been a week. You need to do something consistently to see real results.<\/p>\n

‘So my final thoughts are that I really enjoy Grow With Jo\u2019s channel and I\u2019m definitely going to keep doing her workouts. If you\u2019re watching this, Jo, keep it up \u2013 I love what you\u2019re doing.’<\/p>\n

Benefits of indoor walking workouts<\/p>\n

The expert:<\/strong> Kate Neudecker<\/a> is a qualified PT and fitness writer.<\/p>\n