Ready to Burn More Calories While Walking? Make These Tiny Tweaks to Get the Maximum Benefit

Walking makes for a great workout that is safe and low impact while still providing a plethora of health and fitness benefits. Walking is also incredibly customizable, making it easy and enjoyable to create a routine designed specifically for your personal preferences and goals. Whether you like to unwind and walk at a slower pace on your own, add weights to your walking routine or change things up with inclines and different terrains, making small tweaks to your form can be a significant change. Experts recommend keeping these goals in mind to get the most value out of your walk.  

Tiny tweaks to boost weight loss while walking 

The health benefits of consistent walking are numerous: the habit aids in cardiovascular health, cognitive function and mental health, bone and muscle strength. It is also known to help lose and maintain healthy weight. With these small, simple changes, you can make your exercise routine as effective as possible by burning more energy and building more strength.  

Use your arms  

Fitness experts recommend moving your arms while you walk, specifically bending them at 90 degrees and swinging them while you walk. Moving your arms can propel you forward to increase your pace and heart rate, which will increase calorie burn, explains Rachel MacPherson, CPT, Garage Gym Reviews Expert Consultant. It also helps use more muscles, she adds, so you'll naturally burn more calories due to extra muscle recruitment. 

“Swing your arms with control to engage your arms and lats,” suggests Annie Landry, NASM-CPT, instructor with Create Movement Collective LLC. “Think about bending your arms so that your forearm is parallel to the ground and send your elbows back on the diagonal. Feel the stretch across the chest as you swing the arms in opposition to the foot.”  

It can also be beneficial to pump your arms over your head, offers Bryan Wright, DPT. Raise your arms up and over your head with each step, reaching up high and keeping your core engaged. This simple move works your shoulders and core while increasing your heart rate, he explains.  

Ready to give this strategy a try? Follow along with this toned arms indoor walking workout video from fitness influencer growwithjo. You’ll keep your feet moving while also working your arms from head to toe, and you can do it right at home! 

Engage your core  

Many people often forget about optimal posture while walking, but activating your core muscles is vital for a productive walk regardless of speed or intensity.  

“This doesn't mean sucking in the stomach or holding tension in the abdomen,” says Landry. “You want to think of bringing transverse abdominal muscles together. You should feel lifted and supported by your core when engaging these muscles. Your shoulders should feel as if they are rolled down into your back pockets and your spine is straight. The chest is open but not thrust outward. This will help ensure that you engage more muscle groups and maintain proper form on your walk, with a bonus calorie burn!”  

You can maintain an upright posture by standing tall with your shoulders back and your chin slightly tucked, suggests Patrick Stephenson, professional golfer, fitness instructor and personal trainer. Avoid leaning forward at the hips or slouching, he says, as good posture keeps your body aligned and allows you to breathe more deeply while also engaging more muscles including the back, shoulders and glutes.

Step up your stride length 

By increasing your stride length, focusing on powerful long strides and pushing off your back foot without overextending your forward leg, you can increase calorie burn, says MacPherson.  

“Instead of taking short, shuffling steps, take long, purposeful strides,” says Stephenson. “Reach your leg out in front of you and push off with your back foot. This works your glutes and hamstrings more effectively.” 

For more ways to get the most out of your walking workout:

Get Your Steps in Rain or Shine With These Beginner-Friendly Indoor Walking Workout Routines

Lose Weight While Watching TV With These Fun Indoor Walking Exercises

Make Walking More Exciting: 6 Treadmill Moves That Boost Balance, Knee Strength, and Bone Density

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.