Walking is one of the easiest and most accessible forms of exercise, and it’s surprisingly effective for burning calories. If you want to take your walking routine to the next level, there’s a simple way to do it: pick up the pace. Increasing your walking speed can help you burn more calories and improve your fitness without extending your workout time. Whether you're walking around the neighborhood or on a treadmill, adding a little speed can make a big difference.
The beauty of walking faster is that it elevates your heart rate, engages more muscles, and increases your overall energy expenditure. You don’t need to sprint to reap the benefits—a moderate increase in effort can lead to significant results. Walking faster also challenges your cardiovascular system, improves stamina, and is an excellent addition to any weight-loss or fitness plan. It’s a low-impact yet effective way to burn calories, perfect for those who prefer a less intense workout routine.
As a coach, I’ve worked with numerous clients who needed to step outside the gym to achieve their weight loss goals. Walking has often been the starting point, and increasing their pace has proven to be a game-changer.
In this article, I’ll explain why walking faster helps burn more calories, offer strategies to increase your speed, and share some of the best walking workouts to maximize your results. I’ll also highlight common mistakes that could be slowing you down and provide tips on how to correct them, ensuring you stay on track and walk your way to a leaner, fitter body.
Why Walking Faster Helps You Burn More Calories
The science behind walking faster is straightforward: the faster you move, the more energy your body needs. Increasing your walking speed elevates your heart rate, leading to a higher calorie burn. According to Harvard Health Publishing, a 155-pound person walking at 3.5 miles per hour burns roughly 266 calories per hour. Bump that pace up to 4 miles per hour, and the calorie burn increases to around 350 calories per hour—showing just how much of a difference picking up the pace can make.
Faster walking also engages more muscle groups, including your core, glutes, and legs. When you walk briskly, these muscles work harder to propel you forward, requiring more oxygen and energy. This process, called aerobic metabolism, helps you burn additional calories. Moreover, walking at a quicker pace improves cardiovascular health by strengthening your heart and lungs, enabling you to maintain higher intensity for longer periods. The result is not only a greater calorie burn during your walk but also a post-exercise boost in metabolism, known as the "afterburn" effect, which continues to burn calories after your workout.
Proven Strategies To Increase Your Walking Speed
If you want to increase your walking speed, it's not just about pushing harder—technique and gradual progression are essential. Start by improving your posture: stand tall, keep your shoulders back, and engage your core. This alignment promotes a more efficient stride and helps prevent fatigue. Instead of trying to lengthen your stride, focus on taking shorter, quicker steps. This approach helps you maintain balance, reduces the risk of injury, and allows you to increase your pace more effectively.
Another effective strategy is to incorporate interval training into your walks. Alternate between periods of fast walking and slower recovery walking. For instance, walk briskly for two minutes, followed by a slower pace for one minute, and repeat this cycle throughout your walk.
Interval training not only boosts your average walking speed but also improves cardiovascular endurance, making it easier to maintain a faster pace over time. Additionally, you can challenge yourself with incline walking, whether on a treadmill or outdoor hills. This naturally increases the intensity of your walk and encourages you to pick up the pace.
Best Walking Workouts to Boost Speed and Calorie Burn
One of the most effective ways to boost your walking speed is by incorporating structured workouts that challenge your pace. A popular approach is the pyramid workout, where you gradually increase your speed in intervals, then mirror that pattern by gradually slowing down.
Start by walking at a comfortable pace for two minutes, then increase your speed slightly for the next two minutes. Continue to raise your pace in intervals until you reach your maximum sustainable speed, then work your way back down. This workout helps improve both speed and endurance.
Another great option is the tempo walk. Begin with a five-minute warm-up at a moderate pace, then walk at your fastest sustainable pace for 20 to 30 minutes, finishing with a cool-down at a slower pace. Tempo walks train your body to maintain a higher speed over a longer period, resulting in more calories burned.
For a more intense challenge, try walking sprints—short bursts of maximum-speed walking followed by recovery periods. These high-intensity intervals significantly increase calorie burn and can rapidly improve your walking speed.
Common Mistakes That Slow You Down—and How to Fix Them
Overstriding
A common mistake that can hinder your speed is overstriding—attempting to take longer steps to move faster. This reduces efficiency and can cause joint strain and muscle imbalances. To correct this, focus on taking shorter, quicker steps. Engage your glutes and core to drive yourself forward instead of relying solely on your legs.
Neglecting your arm swing
Another common mistake is neglecting your arm swing. Your arms play a key role in helping you walk faster by providing momentum. Keep your elbows bent at a 90-degree angle, and allow your arms to swing naturally as you move. Avoid clenching your fists, as this can create unnecessary tension.
Wearing improper footwear
Lastly, be mindful of your footwear. Wearing shoes that lack proper support or cushioning can slow you down and increase the risk of injury. Invest in a quality pair of walking shoes that are lightweight, flexible, and comfortable to help maintain your speed and ensure pain-free walks.