7 walking techniques that help burn more calories in less time

What better way to work out than by simply walking? It is easy, convenient, gentle on the joints, plus offers numerous benefits. Whether one is a beginner or looking to boost their fitness routine, if done right can burn more calories than expected. The best part? With just a few switches, one can turn up their walk into a powerful calorie-burning workout that can seamlessly sweep into your busy life and will offer great health benefits.

Increase your walking speed

Speeding up the pace is one of the easiest ways to burn more calories, faster. When we walk fast, our heart rare rises and muscles work harder than usual. Aim for a brisk pace, where you can still talk while walking fast but your breath deepens. Might seem like a moderate exercise but it burns more calories without adding extra time to the workout one has been doing. Incorporate this gradually over days to build endurance and maximise benefits.

Add inclines

Walking on an incline significantly increases the effort on the muscles. Now, whether one can walk on natural hills outdoor, climb stairs or use a treadmill incline feature, this engages more of our calves, glutes and hamstrings. This added resistance challenges the cardiovascular system increasing calorie and builds more muscle strength.

Use the Power walking technique

Power walking is taking forceful, purposeful steps that engage the entire body. Bend your elbows at a 90-degree angle and pump them hard as you walk. This arm motion boosts your heart rate and activates muscles in your upper body that contribute to your caloric expenditure. Coupled with a quicker stride, power walking is a low-impact but efficient workout that can be as effective as light jogging without joint damage.

Add frequent intervals

Interval walking is technically walking fast, then slowing down for recovery. For instance, walk fast for a minute, and then walk slowly for two, repeating. This approach oscillates your heart rate, which raises your metabolic rate higher than steady-state walking. Intervals enhance cardiovascular health, burn more calories in shorter periods of time, and avoid boredom by varying your speed. It's an excellent method to burn most calories, even with a hectic schedule of working out.

Add light weights

Using light weights in your walk generates resistance that makes the muscles work harder. One can use wrist weights, ankle weights, or put tiny hand weights around their hands. The added support increases your calorie burn and firms your legs and arms. Be sure to start out with light weights and don't push too hard and strain or hurt yourself and take a good walking posture. Adding weights is a simple way to give intensity without altering your walking speed.

Engage the core

Engage the core by lightly tightening your abdominal muscles and standing with tall and relaxed shoulders. Engaging your core engages more muscles, increases calorie burn, and protects against lower back strain. A strong core stabilizes your overall body, making your walks more effective and reducing the risk of injury or pain.

Lengthen the Stride

Slightly strengthening your stride (the cycle of movement the body goes through with each step we take) when walking engages more muscle in your glutes, hips, and legs, generating more calorie burn. Avoid overstriding; it will be painful or feel unnatural for your muscles. Gradually lengthen your step to improve muscle recruitment and caloric burn. Striding out further also enhances your walking mechanics and stance, making your workout more effective. This small modification will refine your walking exercise and maximize calorie burn.