HOW TO BURN 1,000 CALORIES WALKING
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1. Head for the Hills. Even at a relatively low intensity, brisk walking can burn 120 to 200 calories in just 30 minutes, according to Harvard Health Publishing. Walking uphill increases your effort, which burns about 60 percent more calories than walking on a flat surface, according to LIVESTRONG.com’s MyPlate app. Whether it’s carrying your groceries home from the market or wearing a weighted vest on a power walk, taking on an extra load burns extra calories.
Just make sure you’re carrying things evenly — switch hands if you’re carrying a bag, or invest in a quality backpack. READ MORE > DOES WALKING WITH WEIGHTS BOOST WEIGHT LOSS? 4. Adding on some strength training can help you build lean muscle mass and burn more calories while walking. Incorporate quick strength training session every 10 minutes on your walk.
You could do a few reps of squats, lunges, planks, pushups, and crunches. Do some bicep curls or shoulder presses using light hand weights. Walking uphill helps you burn even more calories and also tones your quads, glutes and calves.
You may feel out-of-breath for the first time that you reach the top of the hill but it will get easier and easier the more you do it. 5. The easiest way to upgrade your walking workout is to get your upper body involved. Swinging your arms as you walk will help increase your speed—and burn more calories. How to do it: Bend your elbows 90 degrees.
Keeping your elbows close to. By adding poles when you walk, you’ll activate your upper body and burn up to 25 percent more calories. Plus, you’ll tone your arms and shoulders.
Bonus Tip: Don’t Carry Weights Yes, carrying weights while you walk may burn some extra calories—but it can also increase. Wearing a backpack or hiking can also turn up your burn. For example, a 155-pound person burns approximately 232 calories walking at a moderate (3.5. Walking is the simplest way to burn calories at home.
It’s also ideal if you’re recovering from an injury. You can do it around your house or in your backyard, so it’s extremely convenient. If you. The number of calories burned walking will depend on your weight, the distance and speed you walk, and the type and level of terrain. An estimate is that a 200 pound person burns 286 calories per hour walking 2.5mph (a normal speed for walking a dog) on a firm, level surface.
A 140 pound person burns 200 calories in the same scenario. Walk longer. Studies show that sustained periods of exercise are more effective in burning calories than shorter periods of higher-impact exercises. Use walking poles. According to “Fitness Magazine,” “[Move] ski-like poles in a dynamic forward and backward motion.
Sure, you might get some stares from the neighbors, but you’ll be burning 20 to 45 percent more calories.”.
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