Boost Calories Burned Walking & Lose Weight

Walking. Running’s just as glamorous cousin. Yes, running is awesome, but truth be told, so is walking. And I mean, walking is really awesome. Why? Because if you choose to, you could get up right now, just go outside and walk. You can pretty much walk anywhere, at anytime. Walking can be incorporated into your daily routine with ridiculous ease. And where running takes time to master, walking does not. Running is a high-impact exercise, walking is not. If you are overweight or have health issues that rule out high-impact activity, walking is a much better and more feasible exercise than running.

Countless numbers of doctors recommend it. Scores of studies extol its benefits. Walking is sociable. Walking is cheap. You don’t need to join a gym. Everybody walks. And with the right technique you can burn a ton of calories, lose weight, tone up and get fit.


While running burns a lot of calories, the calories burned walking aren’t too shabby either. This table gives a good general idea of the calories burned walking for 30 minutes on a level surface.

Speed/ Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb
2.0 mph (30 minutes per mile) 57 68 79 91 102 113 125 142 156
2.5 mph (24 minutes per mile) 68 82 95 109 122 136 150 170 187
3.0 mph (20 minutes per mile) 75 90 105 120 135 150 165 187 206
3.5 mph (17 minutes per mile) 86 103 121 138 155 172 190 215 237
4.0 mph (15 minutes per mile ) 113 136 159 181 204 227 249 283 312
4.5 mph (13 minutes per mile) 143 171 200 229 257 286 314 357 393
5.0 mph (12 minutes per mile) 181 218 254 290 327 363 399 454 499


Check out the walking infographic below on how to burn more calories walking to lose weight, tone up and get fit.

How to burn more calories walking & lose weight


Here’s how to up the ante and turn a regular walk into a challenging workout that will boost the calories burned walking, help you lose weight and tone your body.


Don’t think so much about how fast you are walking, but how hard you are exercising. In other words, think about intensity, and the right pace will follow. To increase fitness and slim down you need to walk at the right intensity, which we’ll call your “target zone”. The target zone is usually between 65% and 85% of your maximum heart rate.

To get in the target zone, walk at a pace where you feel as though you’re walking with purpose, that is walking faster than usual, and slightly out of breath. Start walking at a pace as though you are on your way to an appointment with little time to spare. If that pace seems too easy, try walking at a pace as though you were several minutes late for an appointment.

There are three ways to gauge whether you’re walking in your target zone.

  • An easy way is to guesstimate using a scale of 1 – 10 (called a Rating of Perceived Exertion scale or RPE). See here for a quick explanation of RPE. Aim to walk at a pace that feels like level 6 or 7 on the scale.
  • You should be able to pass the “talk test.”
  • Use a heart rate monitor. First, use this heart rate calculator, to convert 65% and 85% of your maximum heart rate into actual numbers. For example, 65% and 85% or your maximum heart rate might be 125 beats per minute (bpm) and 165bpm. Then when you’re out walking and wearing your heart rate monitor, you know you need to walk at a pace that gets your heart rate between 125bpm and 165bpm. That’s all!

Walking on the treadmill? An average person walks at a speed of about 2½ to 3 miles an hour (about 20 minutes a mile). To lose weight and get fit you should aim to walk at 3½ to 4 miles an hour (15 minutes a mile). Increasing your pace from 3 mph to 4 mph means you’ll burn about one third more calories.


Adding hilly terrain to your walking route will increase the intensity of your walking workout, activates your glutes and hamstrings and is easy on the knees. It’s a great way to add variety to a walk, avoid boredom and to stop your body from getting used to doing the same workout in order to keep burning as much fat as possible. Walking on a gentle incline massively increases the calorie burn compared to walking on the flat. A 5% incline increases calorie burning by 50%. Climb anything you can, walking up a hill, climbing stairs, walking parking-garage ramps or increasing the incline on the treadmill (if you’re walking indoors). If you are a beginner, avoid super-steep hills/ inclines. It’s better to tackle a moderate hill and maintain a good pace and momentum, than to slow right down for a steeper one.


Walking on uneven surface, such as walking on trails, grass, sand, gravel, snow or maneuvering around rocks, ups the intensity, burning more calories and making your muscles work harder. Walking on snow for example increases calorie burning 2-3 fold.


If walking is getting easier, and your fitness and strength levels have improved considerably, try adding weight. This will increase intensity and challenge your muscles. Avoid wearing ankle or hand weights, as these can change your gait/ posture and increase injury risk. Instead, wear a weighted backpack or a weight vest. If you choose to wear a backpack, fill it with water, sand, or even kitty litter so that the weight is distributed evenly.


Using Nordic walking poles really is one of the best ways to increase the amount of calories burned walking, tone your whole body and to speed up weight loss. Nordic poles change walking from a predominantly lower body exercise into a whole body exercise. Nordic walking (walking with Nordic poles) gets almost all the muscles of your body involved – 90% of your body’s muscles. Using Nordic poles engages your arm, shoulder, and back muscles, increases heart rate and strengthens the upper body. Walking using Nordic poles has been shown to increase calorie burn by up to 46%, even though it feels just as easy or easier as regular walking! Nordic walking sticks are super easy to use and decrease stress on the ankle, knee and hip joints. If you are the sociable type, there are Nordic walking clubs all over North America and Europe.


Much of your walking speed is generated from your arms. Swinging your arms generates power and momentum, which propel you forward, help you burn more calories and build upper-body strength. Bend your elbows at a 90° angle and swing your arms forwards and backwards as you walk. Keep your shoulders back and relaxed. This will also open your chest and improve posture, helping you get the most out of your walking workout.


Walking with good posture means your back and butt muscles can work more powerfully, and you’ll be able to walk faster and boost calories burned walking. Good posture can be summarized in this: Walk tall. Keep your shoulders back, down and relaxed (not high and tight!), your eyes looking ahead and your chin level. Have a look at this infographic on running posture; from head to hip, it’s pretty much the same as for walking.

8. ABS

Some experts believe that the abdominal muscles are most effectively exercised standing. To maintain good posture and to tone your tummy muscles, pull your tummy muscles in and up, but continue breathing normally (don’t hold your breath!).


Walk with your whole foot. Roll through from heel to toe. Strike the ground with your heel, roll forward through the arch of your foot and push off from the ball of your foot/ toes. Push off from your toes as if wiping gum off your sole. This gives you more power and burns more calories, but also recruits your calf, hamstring, and butt muscles, helping to lengthen your leg muscles for leaner, longer looking legs and working your gluteus maximus, to firm and lift the butt.


To target your butt muscles even more and to get that Brazilian bottom, squeeze your glutes together as you push off with your back foot. Imagine you are holding a dollar note between your butt cheeks!


The best way to walk fast is to take smaller, faster steps. But to add variety and work your legs muscles in a different way, increase your stride length. Taking larger steps helps get rid of cellulite and firms your legs by working your inner and outer thigh muscles.


Nothing burns fat like interval training, which is just sports speak for adding quick bursts of speed (or resistance/ difficulty) to your workout. Just like running, swimming, cycling or any other exercise you can add intervals to your walking workout. Simply increase your speed, add some hilly terrain or climb some stairs for a few minutes. For example, walk at a moderate pace for 5 minutes, then for 1 or 2 minutes walk faster (just below the point where you would break into a jog) or actually jog, then return to your normal pace to recover for 5 minutes, and repeat. This will massively boost calories burned walking and your fitness levels, increase your walking speed and will keep your metabolism elevated for hours after your workout.


Inject one-minute intervals of backward walking or sideways shuffling. Changing direction challenges your muscle in new ways, works your thighs, glutes, calves, abs, and obliques, from different angles and improves balance, all of which mean you burn more calories and firm your body. Walk slowly on an even surface, free of obstacles and dangers such as traffic, trees and potholes. When walking sideways, remember to work your left and right sides equally.


Incorporate thirty-second or 1-minute intervals during which you slow down and do knee lifts (lift your knees towards your chest before stepping forward), soldier kicks (keep legs straight), walking lunges or even jumping jacks. Again this challenges your muscles in new ways, keeps your body guessing, adds intervals, increases calorie burn, builds muscle and boosts metabolism.

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