Skip Nav
Healthy Recipes
Chocolate Almond Protein Bars You'll Mistake For Dessert
Inspiration
Hilarious Weight-Loss Quotes to Instantly Feel Better About Your Diet
Vegan
Everything You Need to Know About Baking With Coconut Oil

You Asked: 60-Minute Brisk Walk vs. 30-Minute Jog

What's Better For Weight Loss? Long Walk vs. Quick Run

Exercise must be part of the equation if you're trying to stay healthy, with at least 30 minutes, five times a week. When dropping pounds is your goal, the recommendation is more: an hour per day, five times per week, and we're talking heart-pumping exercise, not a leisurely walk around the block. Since running for a straight hour is pretty intense, especially if you're an exercise newbie, brisk walking is a great option. But what if you're short on time? Would a 30-minute run be as beneficial?

Losing weight is all about creating a calorie deficit. In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day. If you ditch 250 calories from your diet, you'll need to burn 250 with exercise. Here's how many you'll burn briskly walking compared to jogging:

Walking:
60-minute walk at 4 mph (15 minutes per mile): 243 calories burned
60-minute walk at 4.6 mph (13 minutes per mile): 270 calories burned

Running:
30-minute run at 6 mph (10 minutes per mile): 270 calories burned
30-minute run at 6.7 mph (9 minutes per mile): 300 calories burned

Both the 60-minute walk at 4.6 mph and the 30-minute run at 6.0 mph burn the same number of calories. But if you tend to walk slower, then you definitely won't burn as many, and if your jogging pace is closer to 7 mph, then you'll make more use of your 30 minutes by jogging.

Whether you walk or run, instead of keeping a consistent pace, an even better option is to incorporate speed intervals. Every minute of sprinting at 8.5 mph not only burns 13 calories (as compared to 4 calories at 4 mph and 9 calories at 6 mph), but will also help diminish belly fat faster. Or, if sprinting isn't your thing, add incline. A 60-minute walk at 4 mph with a 10 percent incline burns 567 calories! If you'd rather pick up the pace and jog at 6 mph for 30 minutes with a 5 percent incline, then you'll burn 363 calories.

The bottom line is that the harder you work, the more calories you'll burn, which is the key to losing weight. Jogging burns more calories per minute than walking, so you can lose weight faster by learning to love running — here's an eight-week plan to get you up to speed. So even if you have an hour to work out, spend 30 minutes running, 20 minutes doing strength training (muscle mass increases your metabolism, which helps you burn calories faster), and 10 minutes stretching (to help prevent injury and soreness). That intense, jam-packed hour will definitely help you reach your weight-loss goals quicker than just going for a walk.

Calculations are based on a 130-pound woman.

Image Source: Thinkstock
Around The Web
Join The Conversation
Audrey14572331 Audrey14572331 3 years
4.6 mph? Who can walk that fast, especially outside? That's not a brisk walk, that's a slow jog! 4 is the best I can average outside, especially if my route has a lot of street crossings. 4.2 on the treadmill is reasonable, even at incline. But 4.6? Not.
emilylee emilylee 7 years
wow...great facts, i'll run in the mornings since its cooler and take brisk walks in afternoon
Kyko Kyko 7 years
I do incline training instead of either of those, that way I DO get the calorie burn without the impact in a similar amount of time :) I have a leg length discrepency, so running is no fun for my hip :( Curse you scoliosis!
mamasitamalita mamasitamalita 7 years
took a long walk last night and felt great! I will definitely try this interval thing if I do midday runs
Cardio Workout For Home No Equipment Necessary
Fitness and Health Gifts Under $25
How to Do More in Less Time at the Gym
Fitness Gifts Under $100
Yoga Poses to Relieve Cramps
Flat-Belly Exercises
Milo Ventimiglia and Ellen DeGeneres Push-Ups

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds