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How to Burn More Calories While Walking: Tips from the Experts

Walking is often seen as a low-impact exercise, but it can be a powerful tool for burning calories and improving your health.

Whether you’re strolling through Dubai’s scenic parks or simply walking to work, there are ways to boost the number of calories you burn while walking without hitting the gym. In this article, we’ve gathered expert tips to help you walk smarter and get the most out of your daily steps.

1. Add Inclines to Your Walks

Walking on flat surfaces is great, but adding some incline will significantly increase the number of calories you burn. If you’re walking outdoors, seek out inclines or stairs. In Dubai, areas like Jumeirah Beach Walk or the Dubai Marina offer gentle inclines and stairs to help you push your limits. If you’re indoors, consider using a treadmill with an incline feature to simulate uphill walking or hop on a stair master at the gym for a powerful calorie-burning workout. Walking uphill increases your heart rate, activates more muscles, and helps you burn more calories.

2. Increase Your Walking Speed

One of the easiest ways to burn more calories while walking is to simply walk faster. According to experts, increasing your pace by just 0.5 miles per hour can help you burn 10–20% more calories. To make your walk more intense, aim for a brisk pace where you can still carry on a conversation, but it feels slightly challenging. Keep your posture upright, swing your arms, and focus on maintaining a steady pace to keep the calories burning.

3. Use Your Arms to Boost the Burn

You may not realize it, but using your arms while walking can significantly increase the intensity of your walk. Swinging your arms actively engages your upper body and boosts your calorie burn. Try holding light weights (1-3 kg) in your hands while walking to further enhance the calorie burn. Make sure your arms are moving in sync with your legs, and keep your posture tall to maximize the effect.

4. Interval Walking: Walk, Speed Up, Repeat

Interval training isn’t just for running. You can apply this technique to walking as well. Start by walking at a normal pace for 2–3 minutes, then increase your speed for 30 seconds to 1 minute. Repeat the process for the entire duration of your walk. Research shows that alternating between low and high-intensity efforts increases calorie burn and improves cardiovascular health. So, make your daily walk a calorie-blasting workout with just a little added effort.

5. Wear a Weighted Vest or Backpack

If you’re looking to increase the challenge while walking, consider wearing a weighted vest or backpack. The added weight forces your body to work harder, leading to more calories burned. Start with a light load, such as 1 kg, and gradually increase the weight as your body adapts. Be mindful of your posture to avoid strain on your back and joints. This simple hack can make your walk feel like a more intense workout while remaining low-impact.

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6. Walk With a Purpose: Set a Goal

Having a specific goal or destination in mind can help you stay motivated and walk faster, leading to more calories burned. Whether you’re aiming to hit a certain step count, reach a specific distance, or burn a set number of calories, having a clear goal in mind encourages you to keep up the pace. In Dubai, you could walk around the Burj Khalifa or through the vibrant Dubai Creek for a fun and scenic goal-oriented walk. You can also join a steps challenge on Fitze to add an extra layer of motivation and friendly competition, pushing you to walk more and earn rewards along the way!

7. Track Your Steps and Calorie Burn

Using a fitness app like Fitze to track your steps, distance, and calories burned can provide real-time data on how much you’re accomplishing. Tracking your progress makes you more aware of your efforts, and the insights you gain can help you improve over time. Plus, with Fitze, you can earn rewards for walking, giving you extra motivation to increase your step count and burn more calories.

8. Mind Your Posture

Believe it or not, walking with proper posture can help you burn more calories. Standing tall with your shoulders back and your core engaged ensures that your body is working harder. Avoid slumping or leaning forward. Proper posture activates your muscles, boosts calorie burn, and prevents unnecessary strain on your joints, especially if you’re walking longer distances.

9. Walk Longer or Add Extra Walks

If you’re looking to burn more calories, the longer you walk, the more calories you will burn. But it doesn’t have to be one long walk – you can break it up into several short walks throughout the day. In Dubai, you can enjoy multiple walking sessions around different locations, from parks to beaches to malls. Simply walking for an extra 20-30 minutes per day can add up to significant calorie burning over time.

10. Walk on Soft Surfaces

While walking on pavement or sidewalks is great for your daily steps, walking on soft surfaces like sand or grass can increase your calorie burn. Dubai’s beaches, like those at Jumeirah Beach or Kite Beach, offer the perfect opportunity to walk barefoot on soft sand, which requires more effort and activates more muscles than walking on hard surfaces. The added resistance from sand or grass will increase your overall calorie burn, all while enjoying the beautiful weather! 

Quick Science Nugget:

Did you know? Walking at a brisk pace of 4 miles per hour can burn up to 100 calories in just 30 minutes! By incorporating the above tips, you can easily double or triple this number, making your daily walk a more effective calorie-burning workout.

Final Thoughts:

Walking is one of the most accessible and effective forms of exercise, but if you want to burn more calories, you’ve got to step it up! With these expert tips – from adding inclines and increasing your speed to using your arms and adding weight – you can turn your daily walks into calorie-burning powerhouses. Whether you’re walking around Dubai’s stunning landmarks or simply enjoying a stroll in your neighborhood, these easy hacks can help you make the most of every step.

Ready to burn more calories while walking? Download Fitze to track your steps, and start earning rewards as you walk your way to a healthier lifestyle!