Do you have a walking regiment in your goals to lose weight?
If you do… Great!
Walking is a great way to enjoy nature while still shedding some pounds. But do you see those pounds not disappearing fast enough?
Well, I am here to help!
Here are 10 tips on burning more calories while walking.
Burning More Calories Tip #1: Walk Some Inclines
If you are always on even ground, you are burning less than if you have to go up at some points.
I suggest planning your walk so you have to go up some hills or find some stairs along the way and climb them a time or 2.
If you use a treadmill, most have an incline adjustment. Start with say a 4 or 5% grade and slowly raise it until you get to an 8% grade.
Burning More Calories Tip #2: Pump Your Arms
Moving your arms as you walk will actually entice you to go slightly faster. And naturally, as you go faster, the more calories you will burn.
Burning More Calories Tip #3: Walk Farther
This is essentially a no-brainer. You really don’t have to measure the distance. Use time. If you are walking for 30 minutes, add 10, 20 or more minutes. If you are walking 4 days of the week, add in another day.
You will notice a difference as you add distance.
Burning More Calories Tip #4: Interval Walking
This is a great way to burn calories.
Vary between your normal pace and speed walking. If walking city streets, you could switch between each in blocks. On an open walking course, you may want to use your watch.
Speed walk a distance and then slow down to normal. Your heart rate will slow back down and then speed it up again with a speed pace.
Burning More Calories Tip #5: Add Some Other Exercises Into Your Walk
Integrating exercises like quick jogs, high knees, lunges and butt kicks into your walk will help some of those calories go bye bye.
Burning More Calories Tip #6: Add Some Weight
Just adding a few pounds of weight to your body can really make a huge difference. You could invest in
- a weighted vest
- ankle weights
- or wrist weights
Or if you really wanted to up your game and pretend your in Army basic training, just put 10 – 20 pounds in a backpack.
I think I will stick with the weighted vest.
Burning More Calories Tip #7: Use Walking Poles
It may seem slightly crazy and you may get some “looks,” but using walking poles has become a huge trend in Nordic countries and the people who are using them have noticed big differences in calorie reduction.
You use them as if you were cross country skiing. Experts say that using walking poles helps people burn 25 – 45% more calories than normal walking. This is because you are using more muscles in your upper body.
Burning More Calories Tip #8: Walk-Sprint For Goals
This goes hand in hand with #4 because it is a type of interval walking.
When you see an object in the distance, pick up the walking pace until you reach that object… Speed walk to it!
Just every once in awhile, choose some type of marker and race walk to it.
Calories will hate you for it.
Burning More Calories Tip #9: Get A Walking Buddy
Let’s admit it, friends can be the best coaches at times… We tend to push each other to get the best from both.
“Oh c’mon, let’s walk another mile,” or “Let’s see who can walk fastest to the finish.”
Find a friend, co-worker, family member or maybe your dog to be your walking buddy and you will be pushed to go further and faster while having fun the whole time.
Burning More Calories Tip #10: Buy Great Walking Shoes
Some may lead you to believe you need some “Air Jordan’s” or some type of shoe with a lot of cushion.
You need to feel the walk and you need to have maximum flexibility in the toe area.
So do your shoe shopping with that in mind.
Follow these tips and watch the calories zoom away as you walk for fun and weight loss.
If you have any questions, just post them below.
Thanks for stopping by… It’s time for a good walk!