8-Shape Walking for Weight Loss: How the Soothing Stroll Burns More Calories + Fat

Looking for a way to switch up your walking routine and burn more calories? Consider 8-shape walking—also known as an “infinity walk”—to stay fit. This unique walking pattern not only helps you reach your weight loss goals, it delivers a wealth of additional physical and mental health benefits. Keep reading to discover how to get started and all the ways it supercharges fat burn.   

What is 8-shape walking?

As its name suggests, this method involves walking in the shape of the number eight. So the goal is to create a figure-eight pattern with your steps, explains Portia Page, CPT, Balanced Body Educator. 

How to get started with 8-shape walking 

Try this unique walking method, pick a space where you can walk in a continuous loop along a flat, open space (either inside or outdoors), suggests Page. 

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1. To start, mark two points about three to five feet apart—these are the centers of each circle in the figure eight. 
2. Begin walking clockwise around one point, looping around all the way in a full circle. 
3. When you complete the first circle, cross over to the second point and walk a full counterclockwise circle around that circle. 

Check out the video below for a visual guide:

“Continue to walk in this figure-eight loop while maintaining a steady pace,” says Page. “Keep your steps rhythmic and calm, swinging your arms naturally. Breathe evenly (either in through your nose and out through your mouth or just through your nose) and keep a focused, yet soft gaze forward or slightly downward to stay on the path.” 

Page recommends walking in a figure-eight pattern for 10-30 minutes, gradually increasing your time as you build your stamina. You can walk in shoes (especially if the ground is uneven or you’re outside), or if you are indoors, it may be helpful to try walking barefoot to help you feel more balanced. Also helpful as you get your bearings: place objects like cones at the points where you need to switch directions. 

How 8-shape walking promote weight loss

Walking in general is an effective exercise for weight loss, as it increases your total daily energy expenditure (TDEE). This is crucial to maintain a calorie deficit, says Nicole Davis, CPT and Nutrition Coach at Garage Gym Reviews. 

This added challenge can boost the benefits even more. Here’s how figure-eight walking can help you reach your fitness goals, plus tips to get maximum fat-burn out of the practice. 

It engages your core muscles 

Figure-eight walking enhances core engagement by subtly challenging your balance and coordination, explains Page. Your body will constantly shift weight from side to side and rotate gently through the hips and trunk, which makes your abdominal muscles work harder. This helps to tone and condition the midsection.

Building lean muscle is a key component of weight and fat loss. To ramp up this effect even more, you can add some more resistance by wearing a weighted vest or backpack on walks, a popular trend known as rucking. 

You can burn more fat and calories

Using more muscle groups to follow the different twists and turns in 8-shape walking helps you burn more calories than walking in a straight line, says Page. 

It’s also easy to modify your 8-shape walking regimen, says Davis. Try walking at a brisk pace or adding intervals to increase your heart rate and help with weight loss.

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As with any walking routine, consistency is key for optimal weight loss results. Once you’re accustomed to walking in a figure-eight outline, you can gradually build your intensity and use it as a form of low-impact aerobic conditioning, says Page. 

Over time, this consistent walking pattern builds cardiovascular endurance and improves your blood circulation, ramping up your resting metabolism so you burn more calories even while resting, she explains. 

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“The improved circulation from 8-shape walking can improve fat breakdown in the body,” adds Josh Schlottman, CPT. “As blood flows more efficiently it’ll help transport fatty acids to muscles where they’re used up as energy. This helps with weight loss by effectively burning stored fat.”  

It reduces stress 

Because of the meditative, calming effect of this form of walking, it can help lower stress hormones like cortisol, which improves blood sugar control and curbs emotional eating, explains Page. 

“This type of walking also encourages mindfulness, which is known to support healthier eating habits, and improve your body awareness—two things helpful in losing weight,” she adds.