7 Proven Ways to Burn More Fat While Walking
Discover 7 proven strategies to supercharge your walking routine and burn more fat, tailored for women over 50. As a seasoned fitness influencer and personal trainer, I share practical tips to help you stay fit, strong, and energized on your fitness journey.
If you’re someone who loves walking but is unsure how to maximize fat burn, you’re in the right place. Not only is walking low impact and gentle on your joints, but it also helps you stay active, clears your mind, and can, indeed, help you burn fat and lose weight.
However, if your goal is to shed some pounds, you need to be strategic about it.
I’m going to share seven proven ways to burn more fat while walking and make weight loss a real possibility. These walking strategies can make all the difference!
Understanding Fat Burn and Calorie Deficit
Before I get into the strategies, it’s vital to understand how fat burning works. When you exercise, your body uses two types of fuel—carbohydrates and fats. While the type of fuel you’re burning can vary, you do tend to burn more fat when exercising in lower intensity heart rate zones, like zone 2.
If you want to learn more about heart rate zones, use my target heart rate zone calculator guide to get started!
However, the key to losing weight is creating a calorie deficit. Simply put, you need to burn more calories than you consume.
So don’t get too caught up in which type of fuel you’re using during exercise. The goal should be to move more and eat healthily to create that calorie deficit and ultimately lose body fat.
With this understanding, let’s explore seven strategies to pump up your walking routine to help you achieve your weight loss goals. Don’t be afraid to take it up a notch, be inspired to know you are getting stronger and more fit.
1. Increase Your Step Count
The most obvious strategy to burn more fat while walking is to increase your step count. Once you’re truly aware of your movement, you become motivated to match it daily and maybe set a goal to increase your step count.
Start tracking your steps—there are many different ways to do this.
You can use any fitness tracker like a Fitbit, an Apple Watch, a Whoop band, or an Oura ring. Tracking your steps can become almost like a daily game. They say what we track, we can improve. If you’re not tracking your step count, how do you really know how many steps you’re getting in?
I set a goal for myself to hit 10,000 steps every day, and recently, I’ve increased my goal. The more steps you get in, the more calories you’re going to burn, and the more energy you’re going to expend. The more energy you’re burning, the more likely you are to get into a calorie deficit.
I explain this in more detail in my guide to how many steps you need a day to lose weight.
Some days, I hit 20,000 steps; other days, just 5,000. But my goal now is to average 12,000 steps a day.
2. Increase Your Speed
The second strategy for burning more fat while walking is another obvious one—increase your speed.
Many people don’t realize they’ve gotten into a habit of walking at a specific pace. By simply picking up the pace and doing some brisk walking, you can burn more calories. Speed walking engages more muscles, increases your heart rate, and ultimately leads to greater calorie expenditure.
Start by setting small speed goals, like walking a bit faster for 5-10 minutes, and gradually increase this duration as your stamina improves. Over time, you’ll find that you’re able to walk faster naturally, and you’ll be burning more calories without even realizing it.
3. Walk on an Incline
The third strategy is to walk on an incline. And while I have some great treadmill workouts for weight loss, this doesn’t necessarily mean you have to use a treadmill. You can look for inclines in your regular walking paths, whether it’s a hill, a set of stairs, or even a steep driveway.
Walking uphill requires more effort, engages different muscle groups, and significantly increases calorie burn.
If you prefer using a treadmill, gradually increase the incline just as you would with your step count. Start with a slight incline and work your way up to steeper angles.
This variation in terrain will not only make your walks more challenging but also prevent workout monotony.
4. Incorporate Intervals
The fourth strategy for increasing your fat burn while walking is to incorporate intervals into your walking routine. Interval training involves alternating between periods of high intensity and low intensity.
For instance, you could walk at a brisk pace for 2 minutes, then slow down for 1 minute, and repeat this cycle.
Using a timer, pick up your pace using a work-to-rest ratio that challenges you. I normally walk in a zone 2 pace, where I can comfortably talk but am breathing through my mouth not my nose.
With intervals, I push myself to zones 3 or 4, sometimes even jogging for short bursts. You can customize the intervals to suit your fitness level and goals.
5. Try Nordic Walking
Strategy number five is to add walking sticks, also known as Nordic walking. This involves using specially designed poles to increase resistance and improve posture and balance while you walk.
Research shows that Nordic walking can increase calorie burn by 20% compared to regular walking and uses 90% of your body’s muscles.
Nordic walking not only boosts your cardiovascular fitness but also engages your arms, shoulders, and core, providing a full-body workout.
It’s especially beneficial for those looking to add variety to their walking routine and enhance their overall fitness.
6. Add a Walking Vest
The sixth strategy for burning more fat while walking is to add a weighted vest. A weighted vest can increase the intensity of your walks, helping you burn more calories.
Start by wearing the vest around the house for 10-15 minutes a day to get used to it.
When I first got my weighted vest, I couldn’t wait to take it off. But now, I’m used to it and can feel my rate of exertion going up. It’s also great for building bone mass and improving overall strength.
I’m so passionate about my vest that I actually wrote an entire guide about using a weighted vest for walking that outlines all of the benefits, plus my expert tips. Check it out!
Remember to gradually increase the weight of the vest as you become more comfortable with it.
7. Change Your Terrain
My seventh and final strategy is to change your terrain, which challenges your body in new ways. Mix up your walking routes to include a variety of surfaces such as sand, gravel, and trails. You can also try hiking, rucking, or even snowshoeing if you live in the winter states.
Adding stairs to your routine is another excellent way to increase intensity.
Walking on uneven surfaces engages different muscle groups, improves balance, and keeps your workouts interesting. The more varied your terrain, the more calories you’ll burn and the more enjoyable your walks will be.
How Many Calories Does Power Walking Burn in Miles Per Hour?
According to a study by Washington University in St. Louis, walking at 4.5 miles per hour can burn around 200 calories for an average 140-pound woman.
On the other hand, power walking too slowly might only net you 100 calories or less for 30 minutes. So ry to keep your speed and intensity up.
Most fitness watches or trackers will tell you how far and how fast you are walking. This can be an invaluable tool to help you.
However, to track your pace on your own, measure a one-mile course using your car. Now walk that same course and time yourself. Here are your results:
20 minutes3 mph (this is a good starting pace)15 minutes3.5-3.8 mph (this is a solid fast walk)13 minutes4-4.5 mph (this is a very challenging power walk)
Remember that you are going to make progress. Don’t be discouraged if you have a slower speed to begin you’ll still get the benefits. Just use that pace and stay consistent with your walks.
Final Thoughts
Incorporating these strategies into your walking routine can help you burn more fat and achieve your weight loss goals. Remember, the key to losing body fat is creating a calorie deficit by moving more and eating healthier.
I used to think that if I stopped running, I would gain weight. I was afraid that walking wouldn’t be enough to keep me fit. Now, it’s been 15 years since I stopped running, and I walk every day—and I’m doing great.
Walking is fantastic exercise for longevity and mental health and with these tips, you can make it an effective tool for weight loss too. If you’re ready to take your walking routine to the next level, give these strategies a try and see the difference they can make.
For personalized guidance and support, consider working with a health coach or personal trainer. They can provide tailored advice and help you stay motivated on your wellness journey. Happy walking!
More Walking Resources to Explore
As you can tell, I’m passionate about walking! Here are a few more tools to help you add this invaluable type of exercise to your weekly routine:
My 3 Walking Workouts for Weight Loss
15 Benefits of Walking 30 Minutes Per Day