Could a 20 minute walk every day be the key to losing weight? Fitness fanatics on TikTok seem to think so.

The popular 10-2-20 workout has emerged on social media as a low impact – but still extremely effective – way to lose up to 15 pounds in two months.

The workout involves walking at a speed of two miles per hour on a treadmill for 20 minutes while at a 10 percent incline four times a week. 

It has been proposed as an alternative to the 12-3-30 routine, which calls for walking at 3mph at a 12 percent incline for 30 minutes. 

However, experts say the less intense version is still an efficient way to drop weight.  

Doing the 10-2-20 workout while lifting weights and eating nutritious foods can help you lose eight to ten pounds of fat in six to eight weeks, Nicole Rauch Winter, a fitness coach at Ladder, an app based fitness program, said in a TikTok. 

While the original workout may not seem that hard to begin with, it is actually intense, according to DeAnne Davis Brooks, kinesiology professor at the University of North Carolina Greensboro. 

‘You have to be in pretty decent shape to go at that pace and that incline for 30 minutes,’ she told Health.

So users have created a slightly dialed down version that could be easier for the average person to accomplish. 

‘Instead of just doing the workout wrong, or even worse, not doing it at all, I modified it for me, I’ve been doing the 10-2-20, which is something that is still challenging but is something that I’m able to accomplish,’ TikTok user Jennifer Nicole said. 

Some social media users are enthused about the results they’ve seen. ‘I lost 1 kg [2lbs] in 2 weeks by just using the treadmill,’ user Naima commented on Ms Winter’s post.

‘To the TikTok gym girlies who said 10-2-20, thank you’ user Miranada Cheyenne shared in a video. 

She said the routine was going to help her get her ‘body snatched’ into shape before vacation. 

Treadmill workouts like these are a popular alternative to the high intensity workouts that many creators feature online, Georgie Spurling, the founder of GS Method, an online wellness platform, previously told the DailyMail.com. 

‘Power walking can provide a great cardio workout – strengthening the lower body, building endurance and muscle,’ Ms Spurling said. 

This type of exercise helps you get your heart rate up without harming your joints, and can be a less-intimidating introduction to the gym for people who may have been turned off by more intense routines, Ms Spurling added. 

Walking regularly can help reduce your risk for developing heart disease, diabetes and stroke, according to Mayo Clinic. 

But this exercise isn’t a magic pill, and probably won’t help you lose weight unless you also make other lifestyle changes, like diet.

Ms Spurling told DailyMail.com: ‘If you’re looking to lose weight [or] fat or gain muscle there are so many other factors such as diet, sleep, stress, and lifestyle, and no workout is going to help you change overnight – no matter what the viral claims may be.’

That’s probably why creators like Ms Winter recommend incorporating the routine alongside diet changes. 

Ms Winter recommends following an 80:20 diet, wherein 80 percent of the meals you eat are focused on eating unprocessed, nutrition heavy meals, and 20 percent are whatever you’re craving. 

Also, the frequency of your routine matters. To get the recommended 75 minutes of aerobic exercise that doctors at Mayo Clinic prescribe per week, you’d need to do this split at least four times a week. 

While walking is generally a pretty safe form of exercise, doing it at this kind of incline could cause you to walk in ways that stress your joints and back, Jenny Francis-Townson, a celebrity fitness trainer, told Women’s Health.

She added: ‘If you’re not used to repetitive walking or running, you could also find you feel pain in knees or ankles or calves due to overuse and the repetitive nature of this form of exercise.’

Additionally, Ms Spurling said doing this exercise more than twice a week could be monotonous, leading people off of their fitness journey because of sheer boredom. 

If you enjoy doing it, however, she recommends mixing it in with other forms of cardio, or taking a walk outside. 

‘I do like that this workout is low impact and won’t spike your stress hormones out too much, but there are so many other ways to do this that are engaging, exciting, and just as effective, such as Pilates or various sports,’ Ms Spurling said. 

Fitness gaming is a combination of physical exercise and video gaming. This new mobile gaming genre is gaining traction among smartphone users as a new way to stay active. The digital transformation of fitness into a gamified experience brings together the exciting qualities of gaming with the physical benefits of exercise to stay healthy. Here we will explore what fitness gaming is, how it works on smartphones and its potential benefits.

What are fitness gaming apps

Fitness gaming apps, also known as Active Video Games (AVG) are also a form of exercise.Unlike traditional video games that are played sitting down, fitness games require physical movement from the player to control or interact with the game. This can range from simple movements like swiping and tapping to more vigorous activities like walking, jumping, or mimicking specific physical exercises. The popularisation of Virtual Reality (VR) and Augmented Reality (AR) has also driven the growth of these apps.
Popular fitness gaming apps include Pokemon Go, which is an AR game that encourages walking and exploring outdoors by catching Pokémon characters in real-world locations. Meanwhile, other apps like Zombies, Run is an immersive running fitness game where players run to survive and collect supplies to help their community thrive in a post-zombie apocalypse world.

How do fitness games work on smartphones

Fitness games use smartphone’s built-in sensors and connectivity to offer an exciting workout routine Smartphones are equipped with various sensors such as accelerometers, gyroscopes, and GPS, which can track movement and location. These sensors enable fitness gaming which also includes monitoring physical activity. For example, counting steps, detecting movement speed and even analysing the user’s posture.
Some fitness gaming apps use AR to superimpose gaming elements onto the real world through the smartphone’s camera. This can make running through your neighbourhood park feel like a quest through a virtual world, where players can collect items or dodge virtual obstacles.

Many fitness gaming apps incorporate social elements where users can connect with friends, join teams, or compete against others in fitness challenges. This social connectivity not only drives competition but also creates a community of users who motivate each other.
Fitness gaming apps often offer personalised workout plans and real-time feedback based on your performance. This can help users stay motivated and improve their fitness levels effectively.

Importance of fitness gaming for smartphone users

With fitness gaming apps, smartphone users can turn exercise into a fun and engaging activity. Fitness gaming can encourage users who might be less interested in traditional forms of exercise to get moving.
Smartphone users can participate in fitness gaming anytime and anywhere. These games will integrate exercise into their daily routine without needing gym equipment or special attire.
The gaming aspect helps maintain engagement. Challenges, levels, rewards, and the possibility to break personal records keep players returning for more, just as they would with any other game.
Fitness games can be tailored to any fitness level and can be used by people of various ages Like any form of exercise, fitness gaming can also help reduce stress, anxiety, and depression.

In a world where sedentary lifestyles are becoming increasingly prevalent, National Exercise Day serves as a crucial reminder of the importance of physical activity in maintaining overall health and well-being. This annual observance, celebrated on the second Saturday of April each year, encourages people of all ages and backgrounds to prioritise regular exercise as a fundamental aspect of a healthy lifestyle. As we commemorate National Exercise Day in 2024, let’s delve into its history, significance, and explore some of the best exercises to incorporate into your routine.

Date and Theme of National Exercise Day 2024

National Exercise Day falls on the second Saturday of April every year. In 2024, this auspicious day will be observed on April 13th. Each year, the theme of National Exercise Day revolves around promoting physical activity, inspiring individuals to adopt active lifestyles, and raising awareness about the numerous benefits of exercise.

History of National Exercise Day 2024

The origins of National Exercise Day can be traced back to a growing recognition of the adverse effects of sedentary behaviour on public health. In response to rising rates of obesity, heart disease, and other lifestyle-related illnesses, health advocates and organizations across the globe began promoting the importance of regular physical activity. National Exercise Day emerged as a means to galvanise individuals and communities to embrace fitness as a cornerstone of preventive healthcare.

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Significance of National Exercise Day

Regular exercise offers a myriad of benefits for both physical and mental well-being. From reducing the risk of chronic diseases to enhancing mood and cognitive function, the positive effects of exercise are well-documented. National Exercise Day serves as a catalyst for individuals to kickstart or recommit to their fitness journey, regardless of their age, fitness level, or socioeconomic background. By encouraging widespread participation in physical activity, this observance aims to foster a culture of health and vitality within society.

Best Exercises

Whether you’re a seasoned athlete or a novice looking to incorporate more movement into your daily routine, there’s an exercise regimen suited to your needs and preferences. Here are some of the best exercises to consider on National Exercise Day and beyond:

1. Cardiovascular Exercises

Engage in activities that elevate your heart rate and improve cardiovascular health, such as brisk walking, running, cycling, swimming, or dancing.

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2. Strength Training

Incorporate resistance exercises to build muscle strength and endurance. This can include bodyweight exercises like push-ups, squats, lunges, or using free weights and resistance bands.

3. Flexibility and Mobility

Dedicate time to stretching exercises to improve flexibility and range of motion. Yoga, Pilates, and tai chi are excellent options for enhancing flexibility while promoting relaxation and stress relief.

4. High-Intensity Interval Training (HIIT)

Maximise your workout efficiency with HIIT, which alternates between short bursts of intense activity and brief rest periods. This approach can boost calorie burn, improve metabolic health, and enhance cardiovascular fitness.

5. Functional Movements

Focus on exercises that mimic everyday activities and promote functional strength and stability. Examples include squats, lunges, planks, and kettlebell swings.

On National Exercise Day 2024, take the first step towards a healthier, more active lifestyle. Whether you choose to go for a jog, attend a fitness class, or simply take a brisk walk around your neighbourhood, every movement counts towards improving your health and vitality. Let’s celebrate the power of exercise to transform lives and communities, one step at a time.