Burn more calories in a 20-minute walking workout with this expert’s recommended technique

If you want an easy way to boost your calorie burn, there are few things more effective than walking.

“I have been a personal trainer for 28 years and nothing beats walking,” says Nico Gonzalez, a certified trainer and Pilates instructor, Balanced Body educator, integrated movement specialist, and owner of Fitness Physiques by Nico G.

Walking is Gonzalez’s favorite form of movement because it is low-impact and gentle enough to be done every day, multiple times if need be. Plus, it’s great for weight loss.

But rather than simply taking a stroll, you can boost your calorie burn by incorporating intervals, switching between periods of higher- and lower-intensity efforts.

Backed up by research published by the Royal Society, Gonzalez says that shorter bouts can result in more calories being burned than walking at one steady pace.

Ready to give it a try? Gonzalez has shared a 20-minute workout, which can be easily adjusted to better suit your current fitness level.

20-minute walking workout

There are three paces used in this workout: slow, steady and fast.

• Slow: At this pace, you will be paying little attention to your speed or effort. You’ll be able to speak in full sentences or sing.
• Steady: You’ll be able to talk but not sing and will be breathing a little harder.
• Fast: You may need to take deeper breaths. You should not be able to talk in full sentences at this stage; you should be walking just short of a jog and pumping your arms.

“Make sure to pre-hydrate and take sips of water throughout the workout,” says Gonzalez. “Wear comfortable and supportive clothes and shoes.”

Part 1—beginner

Time: 10min

• Warm-up: 1min slow pace.
• Intervals: 2min steady pace followed by 2min fast pace with your arms pumping x 2.
• Cool-down: 1min slow pace.

Part 2—intermediate

If you find the first 10-minute circuit easy, try this next pattern to step up the challenge and burn more calories. Alternatively, if you don’t want to increase the difficulty, repeat the beginner circuit.

Time: 10min

• Warm-up: 1min steady pace.
• Intervals: 30sec fast pace walking and pumping arms, followed by 30sec steady pace walking x 8.
• Cool-down: 1min steady pace.

Tips for a successful walking workout

Gonzalez shared the following tips to give yourself the best workout possible.

1. Warm up

“A solid full-body warm-up will make sure your body is ready to work out,” says Gonzalez. “I have found that my clients are more successful when we do a full body warm-up, moving the body in multiple directions.”

This walking warm-up is a good place to start.

2. Add a weighted vest

“Once you find yourself in a good routine for at least four weeks, you may want to add some resistance,” says Gonzalez. “I like to start with adding just 5lb on a weight vest.”

3. Walk outdoors

“Since getting a dog last year, I realized the benefits of being outside,” says Gonzalez. “It cleared my mind, I enjoyed the fresh air, experiencing different scenery daily, and the terrain change kept me on my toes. All good things.”