Walking is one of the most underrated forms of exercise when it comes to burning calories and improving health. It’s simple, requires no fancy equipment, and almost anyone can do it. But did you know that walking faster can significantly increase the number of calories you burn?
Whether your goal is to lose weight, tone your body, or boost your heart health, increasing your walking speed is a powerful and natural way to make your workouts more effective. In this post, we’ll explore why and how walking faster helps you burn more calories, and what you can do to get the most out of your walks.
Understanding Calorie Burn While Walking
Calorie burn during walking depends on several factors:
- Your weight: Heavier individuals burn more calories.
- Walking speed: The faster you walk, the more energy you expend.
- Terrain: Walking uphill or on uneven ground burns more than flat surfaces.
- Duration: More time walking = more calories burned.
- Form and posture: Engaging muscles properly increases energy expenditure.
- A person weighing around 155 pounds burns:
- About 140 calories walking at 3.5 mph (moderate pace) for 30 minutes.
- Around 175 calories walking at 4.5 mph (brisk pace) for 30 minutes.
That’s a difference of 35 extra calories in just half an hour — without changing anything except your speed!
Why Walking Faster Burns More Calories
Here’s the science behind it:
1. Increased Heart Rate
Walking faster raises your heart rate into a higher cardiovascular training zone, which forces your body to use more energy to fuel the effort—thus burning more calories.
2. More Muscle Activation
Fast walking activates more muscle fibers, especially in your legs, core, and glutes. These muscles require more oxygen and energy when they work harder, leading to increased calorie burn.
3. Boosted Metabolism
Higher-intensity walking revs up your metabolism. The calorie-burning doesn’t stop when your walk ends—you continue to burn more calories for hours afterward, thanks to the afterburn effect (EPOC - Excess Post-Exercise Oxygen Consumption).
Tips to Burn More Calories by Walking Faster
Now that you know why faster walking helps, here are practical ways to do it safely and effectively:
1. Start with a Warm-Up
Never jump into a fast pace right away. Start with 5 minutes of slow to moderate walking to prepare your muscles and joints. A proper warm-up helps prevent injuries and improves performance.
2. Increase Your Walking Speed Gradually
Don’t go from a casual stroll to power-walking overnight. Instead, increase your pace step-by-step over several sessions:
- Week 1: Add 2-minute bursts of brisk walking every 10 minutes.
- Week 2: Walk briskly for 10 continuous minutes.
- Week 3: Increase overall walking time or speed slightly each day.
3. Aim for a Brisk Pace
What’s a brisk pace? One way to tell is the talk test:
- If you can talk but not sing while walking, you’re in the right zone.
- A pace of 4 to 4.5 mph is considered brisk for most people.
Use a fitness tracker, smartwatch, or free mobile apps like Google Fit or MapMyWalk to monitor your pace and progress.
4. Engage Your Arms
Moving your arms faster as you walk can increase your speed and calorie burn by up to 10%. Bend your elbows at 90 degrees and swing your arms as you stride.
This not only improves speed but also helps tone your shoulders, biceps, and core.
5. Use Power Walking Technique
To walk faster and efficiently, try these power-walking form tips:
- Stand tall with your head up and shoulders relaxed.
- Tighten your core as you walk.
- Push off from your toes and roll through the heel.
- Take shorter, quicker steps rather than long strides.
Proper form reduces fatigue and helps you maintain a fast pace longer.
6. Add Intervals
Interval walking alternates fast walking bursts with slow recovery walks. This boosts calorie burn and builds endurance.
Example 30-minute interval walk:
- 5 minutes warm-up
- 1 minute fast walk, 2 minutes slow
- Repeat intervals for 20 minutes
- 5 minutes cool-down
Studies show that interval walking can burn up to 20–30% more calories than walking at a steady pace.
7. Walk Uphill or Add Inclines
Walking uphill increases resistance, forcing your body to work harder and burn more calories.
Try this:
- Use a treadmill with incline.
- Choose routes with natural hills.
- Walk stairs or ramps when available.
Walking uphill activates your glutes and calves more, adding toning benefits along with calorie burn.
8. Carry Light Weights or Wear a Weighted Vest
Carrying small hand weights (1–3 pounds) or wearing a weighted vest adds resistance to your walk. This can increase calorie burn by 5–15%.
Important: Avoid swinging heavy weights wildly, as it can strain joints. Start light and focus on maintaining form.
9. Track Progress to Stay Motivated
Using a pedometer, step counter, or fitness app can keep you motivated and show real progress.
- Aim for 8,000 to 10,000 steps per day.
- Track distance, pace, time, and calories burned.
- Celebrate weekly milestones to stay consistent.
10. Walk More Frequently
While increasing speed is effective, frequency also matters. Try to walk briskly:
- At least 5 days a week
- 30–60 minutes per session
- Or break it into 3 sessions of 10–15 minutes
Consistency is key to burning more calories and losing fat over time.
Sample 30-Minute High-Calorie Burn Walk
Here's a walking plan to burn more calories:
| Time | Activity |
|---|---|
| 0–5 min | Warm-up walk (slow-moderate) |
| 5–10 min | Fast pace (4.5–5 mph) |
| 10–12 min | Slow pace recovery |
| 12–17 min | Fast pace |
| 17–19 min | Slow pace |
| 19–24 min | Fast pace |
| 24–30 min | Cool-down walk |
Walking is an excellent way to stay active, lose weight, and improve your overall fitness. By simply increasing your speed, using proper form, adding intervals, or choosing tougher terrain, you can burn significantly more calories without spending hours at the gym.
Remember, it’s not always about going harder—it’s about going smarter and staying consistent. Walking faster is one of the simplest ways to supercharge your calorie burn and reach your weight loss goals faster.
So lace up your walking shoes, pick up the pace, and turn every walk into a fat-burning workout!
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