Walking is a great form of exercise that many people enjoy. It’s low-impact, can be done anywhere, and can be modified to match your fitness level.

One of the best things about walking is how easily it can fit into your day–whether you’re walking to work, running errands, or just taking a stroll.

If you want to burn more calories while walking, there are some simple strategies you can try. By increasing your pace, adding weight, and changing your gait, you can make your walks more challenging and effective.

1. Pick up the Pace

The simplest way to burn more calories while walking is to walk faster. When you walk at a faster pace, your body burns more energy. Walk at a pace that makes it difficult to carry on a conversation but doesn’t leave you out of breath.

You can gradually increase your pace over time as your fitness level improves.

A faster pace means you’ll cover more ground, which naturally increases the number of calories you burn.

2. Add Some Inclines

Incorporating hills into your walking route can make your workout more challenging and burn more calories. Walking uphill requires more work from your muscles, which burns more calories.

Even incorporating small hills can have a significant impact on your calorie burn.

If your walking route is flat, you can try using a treadmill with an incline setting to mimic hills. But remember to be cautious, and not to increase the incline too quickly if you have not tried it before.

3. Change Your Walking Routine

Changing your walking routine can help to shock your muscles to our bodies, keeping you motivated and burning calories. Some of the strategies to mix it up include:.

Intervals: Incorporate short bursts of walking at a faster pace, followed by a period of recovery at a slower pace.
Circuit Training: Incorporate some bodyweight exercises at intervals during your walk.
Walk different routes: Exploring new surroundings and enjoying nature actually helps boost your metabolism and will burn new calorie reserves.
Use music to set the tone: Try using upbeat music during your walk to keep your energy levels high and your mood light.

4. Wear a Weighted Vest

Adding weight to your walk can help increase the intensity of your workout and burn more calories. A weighted vest is an excellent way to do this and is adjustable according to how much you can tolerate.

As you build fitness levels, you can progressively increase the weight it contains.

Wearing weights around your ankles or wrists is not advisable as they tend to stress your joints, resulting in injury.

5. Concentrate on Your Form

Your walking form plays an essential role in calorie burning. When you walk with correct posture, it integrates your core muscles. Engaging your core while walking can help burn more calories and help prevent injury.

Remember to keep your head aligned with your spine, shoulders relaxed, and core engaged. Take steps that are slightly longer than your natural stride to force your lower body to kick into gear.

6. The Right Footwear

Walking has numerous health benefits, but it is not without risk. Wearing the wrong shoes can lead to joint pain and other foot-related issues. The right pair of shoes can make a big difference in calorie burn.

Invest in shoes that provide good support for your feet and ankles. Shoes that are too tight or too loose can be detrimental to your health. Try to get a pair made explicitly for walking as they have the right technology specific for it.

7. Keep Hydrated

It cannot be overemphasized how important it is to drink water while walking. Water keeps your body hydrated and energized, helping to improve metabolism and burn more calories.

Adequate hydration also strengthens your joints, reduces muscle cramps, and helps you feel energized for longer sessions.

8. The Right Diet

Eating a healthy diet provides the energy and nutrients you need to keep moving and burn calories during your walk.

For the body to reach and maintain the right conditions to burn calories while walking, you need to give your body the right nutrients to support that.

Try to eat complex carbs before hiking to provide lasting energy. After walking, eat protein foods to help in muscle tissue repair. Keep in mind that a balanced diet is necessary to keep your body fueled and energized for better calorie burn levels.

9. Track Your Progress

Tracking your progress while walking can help you stay motivated to reach your fitness goals.

Tools available online, on your phone or fitness watch provide information about distance, speed, calories burned, and heart rate, allowing you to track your progress and stay accountable.

10. Stay Consistent

The most important thing to do when trying to burn more calories while walking is to be consistent. Set achievable goals and try to walk regularly, making sure to apply strategies that challenge you.

Remember that consistency is key and avoid pushing yourself too hard too quickly and getting injured.

Conclusion

Walking is an excellent way to burn calories and remain physically and mentally healthy. By following the strategies above, you can burn more calories while walking and increase the benefits even more.