What Is 2-2-1 Rule of Walking For Weight Loss? Check Its Benefits

By Yashika Goel
04 Mar 2025, 19:00 IST

The 2:2:1 is a popular walking hack used by people to help in weight management. Tap to read what it is and how it works.

Science of 2:2:1 walking rule

This technique involves interval training and includes walking at three different speeds. It helps boost metabolism and burn belly fat.

2 minutes of brisk walking

Two minutes of brisk walking help warm up the whole body. It increases the heart rate and improves your stamina.

2 minutes of jogging

Two minutes of jogging help push the body into the fat burning zone. It helps improve your cardiovascular health.

1 minute of normal walking

One minute helps recover the sore muscles at a normal speed. It reduces the risk of muscle spasms.

Benefits of 2-2-1 rule of walking

Walking is the simplest way to stay fit. It helps keep you active, improves your stamina, and boosts your heart health.

Is 2:2:1 walking rule beneficial for all ages?

This is effective for people of all ages. It improves heart health, boosts stamina, and improves bone strength. It puts less pressure on your joints.

Information Credits

This information is taken from the Columbia Doctors website. However, this is generic information; please consult a professional trainer for expert advice.