How to Burn Way More Calories Walking

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How to Burn Way More Calories Walking

While walking at a relaxed pace has major health benefits — and for sedentary people, it can be a great start to an exercise program — walking isn’t necessarily a calorie-torching activity. But if you’re looking to burn extra calories on foot, consider amping up your activity with these five tricks:

1. TACKLE THE HILLS

Use your surrounding environment to break a sweat on a walk. Seek out the hills instead of avoiding them. If you don’t live in a hilly place, even doing hill repeats on the same hill gets your heart pumping.

2. HIT THE TRAILS

Trails require more coordination and all-body stability to navigate roots and rocks than a plain paved road or sidewalk. Also, according to recent studies, the bonus time spent in nature versus on city streets will make you happier and more energized in the long run.

3. ADD WEIGHT

Whether it’s carrying your groceries home from the market or wearing a weighted vest on a power walk, taking on an extra load burns extra calories. Just make sure you’re carrying things evenly — switch hands if you’re carrying a bag, or invest in a quality backpack.


READ MORE > DOES WALKING WITH WEIGHTS BOOST WEIGHT LOSS?


4. ADD INTERVALS

You don’t need to start running all the time — but a few fartlek intervals will boost your heart rate and metabolism. As you walk around the neighborhood, simply pick up the pace and do a jog or hard run for a half block or to the next stop sign. Even 10 seconds of fast-paced running done a few times can have major benefits, and eventually, you might find that you want to add even more running to your routine.


READ MORE > HOW HIGH-INTENSITY INTERVAL TRAINING CAN START WITH WALKING


5. SNEAK IN BODYWEIGHT EXERCISES

Take advantage of those parks with fitness loops that include stations for different activities like pullups and tricep dips. If you don’t have one of those nearby, you can DIY it by stopping every few minutes and holding a plank for a few seconds, doing a few air squats or walking lunges.

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  • MaryPatShelby

    What is fartlek? As in “a few fartlek intervals” above?

    • Wendy

      Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”

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  • Amber777

    Interval training sounds good however I can not run or jog ever as I have and artificial knee and my doctor says not running on it.

    • Brett Malone

      I have a bad knee as well, Amber – and walking is a big part of my exercise (in lieu of running). What I do is challenge myself to increase my walking speed, slowly increase my walks each week, and find bigger hills to tackle… All of these are knee-friendly actions to add to your walks, as long as you make these additions gradually, so that the muscles supporting the knee have time to adjust to the new workload.

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      • CalistogaKid

        Same here. I can handle walking at about a 13:00/mile pace with no discomfort in my knee and I’ve added a weighted vest a few months ago. Right now, I’ve got 20 lbs loaded and it does increase the effort.

  • Daisy Carnegie

    If you start jogging on a road or on grass with shoes on,although it is good exercise,it is bad for your mental health. Jogging on the grass with no shoes is better