Pick up the pace Walking a little faster over the same distance will burn more calories.Set a goal I recommend walking 3 to 5 times per week for general health, and 4 to 6 times per week if your goal is to lose weight.ħ. Take it up a notch If you’ve been walking for a while, you can boost your calorie burn in several ways. Keep in mind: Since many of those movements are done in place (like knee lifts), a pedometer device may not register every step.Ħ. Using this metric, roughly 15 minutes of in-home walking (aerobics) equals one mile.
In my workouts, we measure miles by matching the beats per minute of the music to miles per hour.
(You can burn up to 150 calories per mile doing one of my workouts.) MyFitnessPal lists different options under “Walking” in the Exercise Diary, but if you’re adding in multi-muscle movements I suggest using the “Aerobics, general” category instead. Log your effort in MyFitnessPal Tracking your miles is always a helpful practice, and it’s much easier to monitor the number of calories you burn when you do. You’ll be doing what I like to call “Super Walking!” (I incorporate these moves in my Walk This Way workout, which is a moderately paced 2-miler that’s perfect for beginners.)ĥ.
Add in power moves Try incorporating multi-muscle movements, like side steps, knee lifts, and arm raises, into your walking to engage your core, boost calorie burn, and increase muscle tone without any major stress on the joints.
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