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Home » Lose Weight Fast » These Speed Walking Hacks Will Burn Calories As If You’re Running – msnNOW

kali9 - Getty Images By speed walking, you can burn as many calories as you would running. Follow these speed walking tips to help you get the most out of your workout.

You dont have to be a runner to torch calories and reap the weight loss benefits of cardio. In fact, you can burn just as many calories walking as you can runningif you speed walk, says Michele Stanten, an ACE-certified personal trainer, walking coach and author of Walk Your Way to Better Health.

All a walker has to do to burn more calories than a runner is to outpace the runner, she explains. For example, if you walk 4.5 mph (a 13- to 15-minute per mile pace) for about 42 minutes, you can burn as many calories as a runner who does a 10-minute mile. Push it to 5 mph (a 12-minute per mile pace) for 35 minutes, and you can match the runners calorie burn in a shorter amount of time.

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In addition to burning more calories, youll also boost your overall health. A faster walking pace can reduce your risk of potentially deadly health problems, especially heart and respiratory diseases, according to a 2019 study from the University of Glasgow in the United Kingdom.

While walking at a speed of 4.5 to 5 mph may seem intense, its possible to sustain if you build your endurance and gradually increase your time, says Stanten, who offers her tips below.

Ready to pick up the pace? Here are Stantens top strategies for improving your average walking speed and boosting your metabolisms calorie-burning powers.

When you elongate your spine, you gain more distance in between your hips and rib cage, which allows your legs to swing more freely than when you slump into your pelvis.

Keep your line of vision 10 to 20 feet ahead instead of looking down at your feet. Roll your shoulders back and down to help open up your chest and un-hunch your back so you can take deeper breaths.

Bend your arms at 90 degrees as you swing them forward and back. Avoid swinging them across your body or winging them out to your sides. This can mess with your stride and make you lose energyfast. Pumping your arms will help you engage your upper body and core to help you move more efficiently and walk faster.

When your front leg reaches out too far, it acts like a brake and slows you down. With shorter, quick steps, your foot lands almost underneath you so you roll right over it.

To figure out your gait, follow this exercise from Stanten: Raise one knee to hip height so your foot is hanging just below your knee, like youre marching. Then, extend your leg in front of you and bring your heel down to the ground. It should be just a few inches in front of your other foot.

Alternating between short but fast bursts of walking with slower-paced intervals not only helps increase your walking speedit can also help you burn more calories, even after youre done exercising.

The longer or harder you work out, the more time it will take your body to return to normal, Stanten says. As you recover, youll continue to burn calories at an accelerated rate for as little as 20 minutes or possibly up to 24 hours. For a serious post-workout calorie burn, try this interval walk:

Count the number of steps you take during your fast intervals, and try to beat that number on subsequent intervals. If youre walking with a friend, ask them to keep track of their numbers and compare them at the end of the workout. This will motivate you to increase your speed and improve your endurance.

Video: Is it actually harder to lose weight when you're short? (Provided by Shape)

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These Speed Walking Hacks Will Burn Calories As If You're Running - msnNOW

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Home » Lose Weight Fast » These Speed Walking Hacks Will Burn Calories As If You’re Running – msnNOW