Lots of people think they burn more calories walking than they actually do. Research in the Journal of Strength and Conditioning, shows that the average burn of a “brisk walk” is about 100 to 144 calories during a 30-minute walk. The calculation is based on multiplying 0.03 X your weight in pounds. So, if you weigh 160 pounds, that works out to 4.8 calories per minute, or 144 calories during a 30-minute workout. But fit watches and other apps calculate even higher burns. Or, miscalculate.
Treadmills overestimate caloric burn by 13%. And, in one 2016 Ball State University study of FOUR FITNES TRACKERS, they were particularly bad at accurately judging calories expended during walking. But walking is good! And you can use it to get and stay in shape.
Muscle is THE KEY to keeping your metabolism as high as possible — and it can decline when you lose weight, especially if it’s through cardio alone. So, to lose weight (or burn fat) you can incorporate exercises into your walk that help build lean muscle.
You can do things like trekking uphill or going up flights of stairs throughout your walks. Do step-ups on park benches (carefully), stop and do pushup, squats, split squats and other body weight exercises in spurts during your walk. It’s invigorating and adds fat & calorie- burning muscle mass!