“Burning fat” is a hot topic. However, the debate between interval walking and jogging might be an even hotter topic among fitness enthusiasts. Both forms of exercise offer unique benefits and can be effective for weight loss, but which one is better for shedding those extra pounds?

The truth is, the answer isn’t straightforward, as it largely depends on your fitness level, preferences, and overall health. Some people swear by the high-intensity, joint-friendly approach of interval walking, especially with the new trend of rucking (a form of walking with a weighted backpack). Others champion the consistent calorie-burning power of jogging. So, what’s the real deal? Let’s break it down and see how these two popular workouts stack against each other in the fat-burning department.

I’ll explore the ins and outs of interval walking and jogging, highlighting the specific advantages each one brings to the table. We’ll take a deep dive into how interval walking can boost your metabolism with its mix of high and low-intensity bursts and why jogging is a time-tested favorite for building endurance and blasting calories. By the end of this comparison, you’ll have a clearer picture of which exercise might best fit your weight-loss journey and how you can maximize your workouts to get the best results.

Lace those sneakers up; it’s time to move!

Interval walking versus jogging: Which is more effective for burning fat?

woman power walking by waterwoman power walking by water
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Figuring out which exercise is better for burning fat comes down to a few key factors: your fitness level, what you enjoy, and any physical limitations you might have.

Interval walking and jogging have their perks, and the real trick to shedding those extra pounds is sticking with your chosen activity and giving it your all. Whether you’re a fan of mixing up the pace with interval walking or prefer the steady grind of jogging, consistency and intensity make a difference. This comparison is for everyone, whether you’re a fitness enthusiast, a beginner, or someone with joint issues.

Interval walking can be incredibly effective for burning fat because it combines periods of high-intensity effort with recovery, which keeps your metabolism elevated. This method, known as high-intensity interval training (HIIT), is particularly effective for weight loss because it maximizes calorie burn during and after your workout. HIIT is a training technique that involves intense bursts of exercise followed by short recovery periods. It’s a popular way to burn more fat and calories in a shorter amount of time. It’s also easier on the joints, making it a more sustainable option for many people.

How To Do Interval Walking for Weight Loss

Conversely, jogging raises and maintains an elevated heart rate and engages large muscle groups, leading to significant calorie burn. It’s an excellent way to build endurance and cardiovascular health while promoting fat loss. However, the impact on your joints can be a concern, especially for beginners or those with existing joint issues.

Ultimately, the most effective exercise for burning fat is the one you enjoy and can stick with consistently. Interval walking and jogging can be part of a successful weight-loss plan, and combining both potent options might offer the best of both worlds.

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The benefits of interval walking for weight loss:

walking workoutwalking workout
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Interval walking involves alternating between brisk and slower, recovery-paced walking periods. This method can significantly boost your calorie burn and is particularly effective for those who may find continuous jogging too strenuous. One of the main advantages of interval walking is its accessibility. It’s easy on the joints, making it an excellent option for beginners, older adults, or anyone with joint issues.

During interval walking, you engage in short bursts of high-intensity effort followed by low-intensity recovery periods. This technique increases your heart rate and keeps your metabolism elevated for hours after the workout, a phenomenon known as excess post-exercise oxygen consumption (EPOC).

EPOC refers to the increased rate of oxygen intake following strenuous activity. This increased oxygen consumption helps your body burn more calories and fat, even after you’ve finished your workout. By incorporating these high-intensity intervals, you can burn more calories than steady-state walking, making it a powerful tool for fat loss.

Another benefit of interval walking is its versatility. You can easily adjust the intensity and duration of your intervals to match your fitness level and goals. You can tailor interval walking to fit into your routine, whether walking outdoors in your neighborhood or using a treadmill, making it a sustainable and effective way to lose weight and improve cardiovascular health.

10 Ways To Maximize Your Walking Workout for Faster Weight Loss

The fat-burning benefits of jogging:

father and son jogging outdoors on trail with foliagefather and son jogging outdoors on trail with foliage
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On the other hand, jogging is a more intense form of cardio that consistently elevates your heart rate. It’s well-known for its efficiency in burning calories and improving overall fitness. When you jog, you engage large muscle groups, particularly in your legs and core, which helps to increase your metabolic rate and promote fat burning.

One of the primary advantages of jogging is its simplicity. You don’t need any special equipment; you can do it anywhere and anytime. Additionally, jogging improves cardiovascular health, strengthens bones, and enhances mental well-being.

The continuous nature of jogging, where you maintain a steady pace for an extended period, also builds endurance. This means that over time, your body becomes more efficient at using oxygen, allowing you to exercise for longer periods without getting tired.

However, jogging can be more taxing on the body, especially for individuals with joint issues or those who are new to exercise. The impact of jogging can strain the knees, ankles, and hips, potentially leading to injuries if proper form and precautions are not taken. Common joint issues that may arise from jogging include runner’s knee, shin splints, and hip pain. Despite this, the high-calorie burn and overall health benefits make jogging popular for many looking to lose weight.

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The best fat-burning interval workouts for walking and jogging:

fit couple jogging on trail on a sunny day to slim down and get tonedfit couple jogging on trail on a sunny day to slim down and get toned
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Combining interval training with walking or jogging can maximize fat loss and keep your workouts interesting.

For interval walking, start with a five-minute warm-up at a moderate pace. Then, alternate between one minute of fast-paced walking (almost a jog) and two minutes of slower, recovery-paced walking. Repeat this cycle for 20 to 30 minutes, gradually increasing the intensity and duration of the high-intensity intervals as you build endurance. For instance, you could start with five cycles of one-minute fast-paced walking and two minutes of recovery-paced walking and then gradually increase to 10 cycles as your fitness level improves.

For those who prefer jogging, begin with a five-minute warm-up at a light jog. Next, alternate between one minute of fast jogging or sprinting and two minutes of slower jogging or brisk walking. Repeat this pattern for 20 to 30 minutes. This type of high-intensity interval training (HIIT) is highly effective for burning fat as it combines periods of intense effort with recovery, keeping your heart rate elevated and maximizing calorie burn.

Pro tip: Always wrap up your workouts with a cool-down and mobility. A cool-down session will initiate your recovery and allow your body to be primed and ready for your next workout.

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