Is Walking or a Workout Better for Weight Loss?

Is Walking or a Workout Better for Weight Loss?
Published on: Nov 11, 2024
Estimated Reading Time: 6 minutes

When it comes to weight loss, there’s often a time crunch. If you only have 30 minutes, should you go for a walk or fit in a workout? While both walking and purposeful workouts have their benefits, knowing which to prioritize can help you make the most of your limited time.

The Benefits of Walking for Weight Loss

1. Improved Fat-Burning Efficiency
Walking in Zone 2 (approximately 60-70% of your max heart rate) can help your body become more efficient at burning fat. “Walking in this zone helps teach your body to use fat as fuel,” says Ramsey Bergeron, certified personal trainer.

2. Easier to Stick With
Walking is low-impact and can be done daily, leading to consistent calorie burn over time. “Activities like walking are easier to integrate into your daily routine, such as walking to work or taking the stairs,” says Keith Hodges, certified personal trainer.

3. Great for Beginners
For those just starting their fitness journey, walking is an excellent introduction. It’s gentle on the joints and a perfect way to build up stamina and transition into more strenuous workouts.

The Benefits of Purposeful Workouts

1. Higher Calorie Burn in Less Time
Compared to walking, higher-intensity workouts like HIIT (high-intensity interval training) or strength training sessions can burn more calories in a shorter time. “You naturally burn more calories due to the higher intensity,” says Eric Madia, head of sport science.

2. Increased Muscle Mass and Metabolism Boost
Resistance training and HIIT can help build muscle, which boosts your resting metabolism, leading to continued calorie burn even after your workout ends.

3. Post-Workout Calorie Burn
Unlike walking, which burns calories only during the activity, high-intensity workouts keep your metabolism elevated for hours afterward.

How to Decide: Walking vs. Workouts?

1. Aim for a Balance
Ideally, combine walking and workouts for maximum benefits. “The perfect blend for weight loss is walking 30 minutes a day, five days a week, plus three purposeful workouts weekly,” Bergeron suggests.

2. Consider Your Preferences
Choose activities you enjoy to maintain consistency. If you feel like walking, do that. If you’re in the mood for a workout, prioritize that instead. Consistency is the key to weight loss.

3. Mix and Match
If you have 45 minutes, why not walk and then hit the weights? Incorporating both can maximize your calorie burn.

Final Tips for Weight Loss Success

• Nutrition Matters Most: “Weight loss is 70% nutrition and 30% exercise,” explains Madia. Focus on balanced eating habits to optimize results.
• Prioritize Rest and Recovery: “Sleep is essential for reducing body fat,” says Hodges. Make time for rest to enhance the benefits of your exercise routine.

The Bottom Line

A combination of walking and workouts is ideal for weight loss. Focus on consistency, balanced nutrition, and adequate rest for the best results. Remember, the best workout is the one you can stick with!