How to Burn Extra Calories While Walking

Walking is terrific exercise. It’s low impact, can be done anywhere and at any fitness level. Typically, you burn 100 calories per mile walked. There are a few tricks you can try to burn a few extra calories while walking.

Difficulty: Moderately Easy

Instructions

1. If you use a treadmill, try setting the incline anywhere from 6 to 13. You will put in extra effort, but the exercise is still low impact. Your effort level will still be low compared to bicycling, the elliptical machine, or the stair stepper. You can burn anywhere from an extra 20 – 50 calories per mile by simulating walking up hill.

2. For outdoor walking, try to walk on paths that offer a lot of hills. You'll use more muscles then walking on a level surface, get your heart rate up more, and burn more calories!

3. Speed walk. Increasing your pace will elevate your heart level and help you burn more calories. It will also give your heart a better work out.

4. Use your walk as an interval workout. Walk hard and fast for fifteen minutes. This should get your heart rate up and make you breath a little heavier. Then slow down for five minutes. Repeat several times. Here's how it breaks down: You burn a good amount of calories just by walking fast. Then, during the five minute slow section, your body is still burning calories and recovering. Then, when you get back up to the fast portion, your body has to burn extra calories to get back up to speed.

5. This isn't so much a strategy, it's a warning. Don't carry weights on your walk. Many people swear that by carrying little weights in your hands you will burn extra calories. You may burn a couple more calories, but 6-8 pounds isn't really enough to make a significant difference. It could possibly lead to shoulder injuries though.

Tips & Warnings

• Get comfortable shoes and socks
• Plan your routes ahead of time
• Be safe, don't overexert yourself
• Do not carry weights while walking.

[Jolocol]

on 5/31/2009 Good suggestions, tips and warnings for burning calories while walking.

[Upon-Request]

on 5/25/2009 All good tips for burning extra calories when you walk. I prefer outdoor walks thru my favorite park that has some decent sized hills just because it breaks up the monotony - extra calories burned is a definite plus!

[shenandoah]

on 5/24/2009 Great tips. I have a treadmill at home and like speed more than elevation, but am going to give it another go. thanks for the inspiration.