Any kind of movement is a win when it comes to boosting mood and supporting weight loss goals. But when time is limited, the question often comes up: is it better to walk or run?
Both offer benefits, but the answer depends on what the goal is. If the focus is purely on burning more calories in a given amount of time, running generally comes out ahead.
Here’s a quick breakdown for someone weighing around 155 pounds:
Running for 30 minutes:
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At 5 mph: burns about 298 calories
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At 6 mph: burns about 372 calories
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At 7.5 mph: burns about 465 calories
Walking for 30 minutes:
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At 3.5 mph: burns about 149 calories
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At 4 mph: burns about 167 calories
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At 4.5 mph: burns about 186 calories
Clearly, running offers a bigger calorie burn—but it’s not necessarily the right choice for everyone. Running for half an hour or more can be tough on the joints and isn’t always realistic depending on fitness level or physical limitations.
That doesn’t mean walking for hours is the only alternative. There’s another highly effective method: High-Intensity Interval Training, or HIIT.
What is HIIT?
HIIT involves alternating between short bursts of intense activity and periods of active recovery. For example, alternating between walking and running in timed intervals.
This style of training pushes the body hard for a brief period, creating an oxygen deficit. The recovery period allows the body to replenish oxygen—and in doing so, burns more fat. This phenomenon is known as the EPOC effect (excess post-exercise oxygen consumption), which means the body continues to burn calories even after the workout is done.
Benefits of HIIT include:
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More calories burned in less time
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Increased fat burn and improved metabolic function
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A post-workout calorie burn that can last up to 48 hours
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No need for fancy equipment or long time commitments
So, whether walking, running, or mixing the two, the best choice is the one that fits the body’s needs and keeps motivation strong. HIIT offers a practical middle ground, delivering results without the wear and tear of long-distance running—and without the long time commitment of low-intensity walking.
And one final note—certain types of movement may not only help with weight management and energy levels but can also influence how the body ages. Choosing the right kind of exercise can help slow the visible and internal signs of aging… while the wrong kind might accelerate them. Something to consider when mapping out a fitness plan.
