If your first thought for fat loss is hitting the pavement for a run, you might be training all wrong! New research suggests there’s a secret, easier, and more efficient way to burn calories and fat without the joint strain: incline walking.
The Surprising Science of Walking Uphill
Studies comparing flat-surface running to steep incline walking found an amazing result: Walking at 3 mph on a steep incline (16–18%) can burn 70% more calories than running on a flat surface!
How does this work?
- More Muscle, More Burn: Walking uphill forces your body to recruit far more muscles—especially in the glutes, hamstrings, calves, and core. This greater muscle recruitment costs your body more energy, significantly boosting your metabolic burn.
- The Fat-Burning Zone: While running might burn a higher total number of calories, incline walking shifts your body’s preferred fuel source. It encourages fat oxidation, meaning your body relies more heavily on stored fat for energy compared to running, which leans more on burning glucose (sugar).
- Heart Rate Hike: Even at the same speed, walking on an incline elevates your heart rate much more than walking on flat ground, signaling a higher cardiovascular and energy demand.
Your Fat-Loss Fitness Plan
Want to maximize fat burning with this low-impact secret? Here are the best ways to get your incline walk in:
- Hike – head outdoors and get some vitamin D
- Walk Stairs (find some stairs or a nearby hill)
- Incline Treadmill Walking – Convenient for bad weather days
Bottom line: Stop pounding the pavement and start walking up those hills! Your joints (and your fat cells) will thank you.
