Power walking, also called speed walking, is simply walking very quickly, but not running. It’s a ramped-up version of normal walking and burns more calories than normal walking without the pounding effects of jogging or running. Just about everyone is capable of power walking. The pace you walk at will be determined by your current fitness level.
Power Walking Can Burn Fat
Step 1
Walk normally for your 5-minute warm-up, hiking at about 2.5 to 3.5 mph. Your body performs physiological changes during the warm-up that are necessary for optimal performance. It shifts your blood supply from your internal organs and sends it to your heart, legs and arms where you need it. Skipping this step can cause you to fatigue much quicker.
Step 2
Bump up the pace to about 3.5 to 5.5 mph. Swing both your arms with each stride. Your stride should be longer and quicker than your typical stroll. Beginners should keep this up for 10 to 15 minutes, and advanced walkers for 30 to 45 minutes. Walk at least three times per week, preferably five. If you’re really out of shape, combine power walking with normal walking in intervals, such as one minute of normal, one minute of power walking. Pay attention to your posture while power walking. Keep your shoulders back, your core tight and your torso lifted. Your head and neck should remain neutral, not looking up or down. Your toes should be pointed straight forward, not pointing in, pigeon-toed or pointing out, duck-toed.
Step 3
Cool down for 5 minutes by walking at 2.5 to 3.5 mph again.
Tips and Warnings
- The number of calories you burn while power walking depends on many factors. Your weight, how far you walked, how long you walked, if you walked uphill and how vigorously you swung your arms all contribute to the amount of calories you burn. According to the Robert Wood Johnson University Hospital, if you weigh 150 pounds, you will burn 440 calories per hour walking at 4.5 mph on level terrain. If you weigh more than 150 you will burn more calories. If you weigh less, you’ll burn less. Walking outside burns more calories than walking on a treadmill. If you want to increase the amount of calories you burn while power walking, go faster and go longer. By walking faster, you’ll burn slightly more calories. To really burn more calories though, go longer, according to the National Heart, Lung and Blood Institute. The longer you walk, the more fat you’ll burn.
- Your shoes should fit well and support your feet comfortably. Blisters, calluses and foot pain will put a damper on your power walking. In addition to shoes made specifically for walking, running shoes, trail and hiking boots or rubber-soled casual shoes are all good options. Always consult your doctor before beginning any exercise program.
Things You'll Need
- Walking shoes
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