Walking is often seen as one of the simplest ways to stay fit. But what if you could supercharge its calorie-burning potential?
A new study suggests that taking frequent breaks during your walk might be the secret to burning significantly more calories than a continuous stroll.
By analyzing the energy expenditure of participants engaging in short bursts of activity versus steady-state walking, researchers have shed light on how this approach could maximize the benefits of walking workouts.
The Study: Bursts of Movement Beat Continuous Sessions
In the study, researchers worked with 10 healthy adults with an average age of 27, asking them to perform a series of treadmill and stair-climber workouts. These sessions included both short bursts of movement lasting 10 to 30 seconds and longer, continuous exercise periods. By measuring oxygen consumption—a reliable indicator of energy use—scientists calculated how much effort participants exerted in each scenario.
The findings, published in the Proceedings of the Royal Society B: Biological Sciences, revealed a surprising conclusion: participants used 20 to 60 percent more oxygen during the short bursts of movement than during longer, steady sessions covering the same distance.
Why Short Bursts Work
These results echo the principles of high-intensity interval training (HIIT), which alternates intense activity with periods of rest.
According to Paulo Gentil, PhD, a professor at the Federal University of Goiás in Brazil who was not involved in the study, the phenomenon can be likened to driving a car.
“This can be likened to a car: Covering 100 kilometers at 150 kilometers per hour consumes more fuel than covering the same distance at 50 kilometers per hour,” Dr. Gentil explains.
Similarly, the body expends more energy when building speed than when maintaining a steady pace.
This higher energy demand is especially pronounced at the start of each walking burst, where oxygen consumption peaks. By contrast, during continuous sessions, oxygen efficiency improves as the body acclimates, leading to lower energy expenditure over time.
Short Bursts and High-Intensity Benefits
The benefits of breaking a walk into shorter, high-intensity bursts extend beyond calorie burn. Ada Tang, PhD, a physical therapist and assistant dean at McMaster University in Hamilton, Ontario, points out that these shorter bouts allow individuals to achieve higher-intensity efforts.
“Shorter walking bouts can allow the person to reach higher-intensity efforts if they push to walk faster or at a more vigorous pace to raise heart rate and engage more muscles, thus burning more energy,” Dr. Tang says.
The rest periods between bursts provide another critical advantage: they enable recovery, allowing walkers to push harder with each subsequent burst. This cycle of exertion and recovery makes the exercise more sustainable and impactful, particularly for those who might struggle with maintaining a high pace over a longer period.
Adapting for All Fitness Levels
While the study focused on healthy, young adults, its findings could have broader applications, even for individuals with limited exercise tolerance or medical conditions. Tang emphasizes that breaking exercise into manageable chunks can be especially beneficial for those just beginning their fitness journey.
“Breaking walking into shorter bouts can also be helpful for individuals who are deconditioned or have limited exercise tolerance and are just starting out with exercise,” she explains.
She adds, “Starting with shorter bouts can be an option if they cannot sustain exercise for long periods yet, which can be a manageable way to build up endurance.”
This approach not only helps individuals ease into a routine but also makes intense training safer and more accessible.
Limitations of the Study
Despite its intriguing findings, the study has limitations that must be considered. The small sample size of just 10 participants and the focus on young, healthy adults mean the results might not directly apply to older individuals or those with health challenges.
Additionally, the intensity of the short bursts is crucial to achieving the desired benefits. Tang notes that the movements need to be vigorous enough to increase heart rate and engage more muscles effectively. Without sufficient effort during these bursts, the advantages of high-intensity walking might not materialize.
Practical Tips for High-Intensity Walking
If you’re considering incorporating short bursts into your walking routine, here are some tips to get started:
- Set a Timer: Alternate between 20- to 30-second bursts of fast walking and 1- to 2-minute rest periods at a slower pace.
- Push Yourself: During the bursts, aim for a brisk pace that challenges you but remains manageable.
- Listen to Your Body: If you’re new to exercise, start with shorter bursts and gradually increase the intensity and duration as your fitness improves.
- Track Progress: Use a fitness tracker or app to monitor your heart rate and ensure you’re reaching a higher intensity during bursts.
Redefining the Walk
This study challenges conventional wisdom about walking and its effectiveness as a calorie-burning exercise. By breaking up a stroll into shorter, high-intensity segments, you can burn more calories, improve your endurance, and achieve a more efficient workout.
Whether you’re a seasoned walker looking to boost your results or a beginner seeking a manageable way to start exercising, incorporating bursts of activity into your routine could be the key to unlocking greater fitness gains.
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