The Best 4-Week Walking & Yoga Workout for a Flat Belly

A combination of low-impact walking and core-strengthening yoga can help you achieve a leaner, stronger body with minimal equipment and effort. Walking is an excellent way to burn fat, improve cardiovascular health, and keep stress levels in check. When paired with yoga, which strengthens the core and promotes flexibility and mental clarity, you get a powerful and well-rounded fitness routine that targets your tummy from all angles. To celebrate that, I’ve put together a four-week walking and yoga workout to flatten your belly.

While walking and yoga are vital components of this workout plan, other essential factors must be considered for flattening your tummy. Proper hydration is critical—drinking plenty of water helps flush toxins, reduces bloating, and supports fat loss. Eating a balanced diet with plenty of lean proteins, fruits, vegetables, and whole grains will fuel your body for these workouts and speed up the fat-burning process. Don’t forget the importance of recovery: adequate sleep and rest allow your muscles to repair and grow, helping you to avoid burnout and stay consistent with your routine.

In this 4-week workout plan, you’ll complete three yoga sessions and three weekly walking workouts, with one rest day to allow your body to recover. You’ll start with simple yoga flows that engage your core and work on balance and flexibility, followed by walking workouts that boost metabolism and promote fat loss. As you progress each week, you’ll challenge your body more by increasing the intensity and duration of your workouts.

Get ready for a mix of dynamic movements, speed intervals, and deep stretches to help flatten your tummy and improve your overall fitness.

In This Article:

4-Week Walking & Yoga Workout

Day #1: Yoga Workout—Core Flow

What you need: Just a yoga mat and about 20 minutes to flow. This workout focuses on building core strength while improving flexibility.

The Routine:

1. Downward Dog to Plank Flow (8 rounds)
2. Boat Pose Hold (3 sets of 30 seconds)
3. Side Plank Rotations (3 sets of 10 per side)
4. Cat-Cow Stretch (2 minutes)

Directions: Perform each move in sequence, taking minimal rest between exercises.

How to Do It:

1. Downward Dog to Plank Flow

1. Start in a downward dog, hips lifted and heels pressing toward the floor.
2. Shift your weight forward into a plank position.
3. Return to downward dog.
4. Repeat for 8 rounds.

2. Boat Pose Hold

1. Sit on your mat; legs bent and feet off the floor—balance on your sit bones.
2. Extend your arms forward.
3. Hold for 30 seconds, keeping your core engaged.

3. Side Plank Rotations

1. Begin in a side plank, supporting yourself on one hand or forearm.
2. Rotate your torso toward the floor, reaching your top arm under your body.
3. Return to the side plank position.
4. Do 10 reps per side.

4. Cat-Cow Stretch

1. Start on all fours. Inhale, arch your back, lifting your head and tailbone (cow pose).
2. Exhale, round your back, tucking your chin and pelvis (cat pose).
3. Repeat for 2 minutes.

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Day #2: Walking Workout—Speed Intervals

What you need: Comfortable walking shoes and 25 minutes. This workout uses speed intervals to torch calories and boosts metabolism.

The Routine:

1. Warm-Up Walk (5 minutes)
2. Speed Walk (1 minute fast, 1 minute slow, repeat 8 times)
3. Cool-Down Walk (5 minutes)

Directions: Gradually increase your pace during the warm-up, push hard during the fast intervals, and let your heart rate decrease during the slow intervals.

How to Do It:

1. Warm-Up Walk

1. Start at an easy, steady pace to loosen up your muscles.
2. Maintain good posture and steady breathing.

2. Speed Walk Intervals

1. Walk as fast as you can for 1 minute, swinging your arms to propel yourself forward.
2. Recover with a slower walk for 1 minute.
3. Repeat this cycle 8 times.

3. Cool-Down Walk

1. Slow your pace to bring your heart rate back to normal.

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Day #3: Yoga Workout—Tummy Toner

What you need: A yoga mat and 20 minutes. This sequence targets your abs while engaging your entire body.

The Routine:

1. Plank to Forearm Plank (3 sets of 10)
2. Crescent Lunge with a Twist (3 sets of 12 per side)
3. Bridge Pose Hold (3 sets of 30 seconds)
4. Child’s Pose (2 minutes)

Directions: Move through each exercise with control, focusing on your breath and core engagement.

How to Do It:

1. Plank to Forearm Plank

1. Start in a high plank.
2. Lower your forearms one arm at a time, then return to the high plank.
3. Keep your core tight the entire time.

2. Crescent Lunge with a Twist

1. Begin in a lunge, with the front knee bent and the back leg extended.
2. Place your hands in a prayer position.
3. Twist toward your front leg, keeping your torso upright.
4. Alternate sides.

3. Bridge Pose Hold

1. Lie on your back, knees bent, feet flat.
2. Lift your hips, squeezing your glutes.
3. Hold for 30 seconds, keeping your shoulders grounded.

4. Child’s Pose

1. Kneel on the mat, big toes touching, knees wide.
2. Stretch your arms forward and rest your forehead on the mat.

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Day #4: Walking Workout—Hill Challenge

What you need: A hilly route or treadmill and 30 minutes. This workout builds endurance and sculpts your legs.

The Routine:

1. Warm-Up Walk (5 minutes)
2. Hill Climb (5 minutes uphill, 3 minutes downhill, repeat 3 times)
3. Cool-Down Walk (5 minutes)

Directions: Maintain a steady effort as you climb, focusing on using your glutes and legs to power up the hill.

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Day #5: Yoga Workout 3—Stress Reliever

What you need: A quiet space and 15 minutes. This gentle yoga session will calm your mind and stretch your core.

The Routine:

1. Reclined Twist (1 minute per side)
2. Cobra Pose (30 seconds, 3 rounds)
3. Seated Forward Fold (2 minutes)
4. Savasana (5 minutes)

Directions: Hold each pose, breathing deeply to relax your body.

Day #6: Walking Workout—Long Steady Walk

What you need: A scenic route and 40 minutes. This steady-state cardio workout burns fat while improving stamina.

The Routine:

1. Warm-Up Walk (5 minutes)
2. Steady Walk (30 minutes at a moderate pace)
3. Cool-Down Walk (5 minutes)

Directions: Set a pace you can maintain without feeling overly tired.

How to Progress the Workouts Weekly

Progress is critical to seeing results, and minor adjustments over time can make a huge difference in your fitness journey. Here’s how to level up each week and continue pushing yourself:

1. Increase Duration

Aim to add 2-5 minutes to your yoga or walking sessions every week to continue challenging your body. This gradual increase in time helps your endurance build without overwhelming you. For walking, you can extend the length of your steady walks or increase the duration of your speed intervals. Holding each posture for a bit longer or adding a round to your flow will push your flexibility and strength in yoga.

2. Add Intensity

As you get more comfortable with the workouts, it’s time to step it up. For walking, you can increase the speed during your walking intervals or add an extra interval to your routine. For example, try walking a little faster each week during speed intervals or add one more “fast” minute to each set.

In yoga, intensity can be added by holding poses for longer durations or trying more challenging variations. You could also introduce dynamic movements, like transitioning from plank to down dog more swiftly or adding a twist to certain poses to engage more muscles.

3. Track Your Effort

It’s essential to keep track of how hard you’re working to make sure you’re progressing. Use a fitness tracker to monitor your heart rate, distance, or steps during your walking workouts. This allows you to see your improvements in real time.

Pay attention to your perceived exertion for yoga by rating how challenging each session felt. If you feel like you’re breezing through a workout, it’s a good sign that it’s time to either increase the difficulty or duration.

Using a fitness tracker or just noting how your body feels before and after each session will ensure you’re continually challenging yourself and seeing results.

Jarrod Nobbe, MA, CSCS