Walking isn’t just a way to get from A to B—it’s an underrated yet powerful way to burn calories, improve fitness, and even support weight loss.
While leisurely strolls are a nice way to clear your head, turning your walks into calorie-burning workouts doesn’t take much effort.
The number of calories burned during a walk depends on several factors: your walking speed, distance, body weight, and the terrain.
Whether you’re wandering through a park or taking on a hilly route, small adjustments to your walking technique can make a huge difference.
To help you get the most out of your walking routine, Joanna Dase, a fitness expert at Curves, has shared her top strategies.
These simple tweaks will elevate your walks from casual outings to calorie-torching workouts. Let’s dive in.
1. Brace Your Core
Want to turn walking into a full-body workout? Start with your core. By engaging your abdominal muscles and keeping your arms actively swinging, you’ll boost your calorie burn and elevate your heart rate.
Think of it as mimicking the action of a cross-trainer—rhythmic, controlled, and energetic. Even this small adjustment can increase your heart rate by about five beats per minute, which means more calories burned.
2. Choose a Hilly Route
Flat paths are fine, but hills are where the magic happens. Walking uphill provides extra resistance, forcing your body to work harder and burn more calories.
And don’t underestimate downhill walking—it strengthens different muscles and helps train your body in deceleration, which is crucial for balance as you age.
For a well-rounded workout, find a route with varying elevations.
3. Get Your Arms in the Game
Your arms are more than just passengers on your walks. Swinging them in an exaggerated manner or pumping them at a 90-degree angle can increase your pace and calorie burn by up to 15%.
Want to up the ante? Try adding small hand weights or incorporating arm-specific movements. The extra effort transforms an ordinary walk into a full-body challenge.
4. Use Stairs
When it comes to calorie burn, stairs are the unsung heroes. Walking up and down stairs engages different muscle groups, nearly doubling the number of calories burned compared to walking on flat ground.
Don’t have stairs on your regular route? Use the ones at home or in a nearby building as part of your warm-up or cool-down routine.
5. Perfect Your Posture
Posture isn’t just about looking confident—it’s a crucial part of walking efficiently and avoiding post-walk aches. Stand tall, shoulders back, and engage your core.
A handy trick: stand with your heels and head against a wall before setting off and try to maintain that alignment during your walk. Good posture not only helps prevent injuries but also ensures your muscles are working effectively.
6. Pick Up the Pace
Casual strolls have their place, but a faster pace is where calorie-burning gets serious. To up your walking intensity, consider matching your steps to a fast-paced playlist or teaming up with a brisk-walking buddy.
Even short bursts of quicker steps can raise your heart rate and maximize calorie burn.
7. Add Intervals
Walking intervals are like hitting the turbo button on your fitness routine. Alternate between periods of power walking and a more relaxed pace to challenge your body and avoid a workout plateau.
For example, after warming up, walk at a fast pace for 40 seconds, then slow down for two minutes. Repeat this cycle throughout your walk, and don’t forget to add those arm movements for an extra calorie burn boost.
Make Walking a Daily Habit
Consistency is key to seeing results. By incorporating these techniques into your daily routine, walking can become your secret weapon for burning calories and staying fit.
Whether it’s choosing a hillier route, picking up the pace, or simply focusing on posture, every small effort counts.