In today’s busy life filled with work, traffic, and household chores, finding time for the gym or long workouts can be difficult. Walking is an easy, safe, and effective way to stay fit and shed pounds. Many people underestimate walking, thinking it’s a light activity that doesn’t make much difference. But when done correctly, walking can significantly speed up weight loss.
The key is not just to walk, but to walk the right way. If you want to maximize your calorie burn and fat loss through walking, here are five walking styles that will boost your results.
1. Power Walking
Power walking means walking faster than your usual pace—fast enough to speed up your breathing but still be able to talk comfortably. It acts like a cardio workout and helps burn calories quickly. Keep your back straight, bend your elbows and swing your arms in rhythm, and maintain a pace of about 6 to 7 km/h.
2. Incline Walking
Walking uphill or on an incline engages different muscles, especially in your legs, thighs, and glutes, helping to burn fat faster. You can do this on natural slopes, trekking trails, or on a treadmill set to an incline. Start slowly and gradually increase both the duration and the steepness of the incline.
3. Interval Walking
This involves alternating between fast walking and normal pace walking—for example, 2 minutes of brisk walking followed by 1 minute of slower walking. Interval walking boosts your metabolism and enhances fat burning. Aim for 4-5 such intervals during a 20-30 minute walk.
4. Weighted Walking
Carrying light weights, like dumbbells or wearing a weighted vest, makes your walk more challenging. This increases muscle strength and calorie burn. Begin with light weights—around 1-2 kg dumbbells or a light vest—and gradually increase the load as you build strength.
5. Nordic Walking
Originating in Europe, Nordic walking involves using special poles that engage your arms, shoulders, and back along with your legs. This full-body workout increases calorie burn and tones multiple muscle groups. It’s best to learn this technique with guidance through a session or two.
