Skip Nav
Healthy Recipes
The Protein Snack You Need After a Workout — Only 47 Calories
Beginner Fitness Tips
An 8-Week Plan to Make You a Runner
Healthy Recipes
Here's How to Bake the Perfect Egg in an Avocado

Fit Tip: Pick Up Your Pace, Just a Little

I know I may have busted your bubble when I told you that one mile doesn't equal 100 calories. The truth is, the faster you move, the more calories you burn. For a woman, walking a mile in 19 minutes burns 43 calories, and jogging one mile in 9:30 minutes burns 91 calories. So if you're looking to lose weight, increasing your pace — even just a small amount — will help to burn some extra calories.

Whether you enjoy walking, jogging, biking, or using a cardio machine, pick up your speed slightly. That means if you usually walk 3 mph (20-minute miles), increase your speed to 3.5 (17:08 minute-miles). Or if you're jogging at 6 mph (10-minute miles), increase .1 or .2 mph, and you'll have covered more distance and burned more calories by the end of your workout. Making these small increases won't seem like huge difference to your body, but it's a great way to gradually increase your speed and burn more calories per workout.

Fit's Tips: If you're not sure how fast you're moving because you don't use a cardio machine, you can purchase the Nike+ iPod Sports Kit. You wear it while walking or running, and with one touch of a button, it'll tell you how fast you're moving. If you're a biker, they make bike computers that will tell you the same kind of info.


Join The Conversation
Lovely_1 Lovely_1 9 years
That Nike thing sounds pretty awesome!
TidalWave TidalWave 9 years
Makes sense but still hard to do running outside and with the nike+ thing (i can't stare at that the entire time :) ) but also it is more difficult to be consistent. I just try to fartleks
MizFit MizFit 9 years
hard to do----but so true. Just wrote a LIVE IT WRITE IT piece on interval training and Im far fitter/leaner now. that said the workout kicked my arse and Im slacking a bit now that the piece is turned in (*wink*). M.
brutalcupcake brutalcupcake 9 years
Makes sense :P
snowbunny11 snowbunny11 9 years
Oh hey, last time you posted this I mentioned that if you can't run because you are injured, but you still want to burn more calories, you can crank the incline really high on the treadmill, max it out. At a 15 incline walking 3.7mph I can burn about 350 calories in half an hour. You also work up a huge sweat, and it gets my heart rate up. It isn't my highest calorie burning exercise, but still, it's a way to work off a ton of calories just by walking.
aimeeb aimeeb 9 years
Say it ain't so! Ha.
lmors lmors 9 years
Errgg.. This makes me upset ;P Just kidding. I heard about this for a while and didn't really want to accept it as truth :)
Pippa Middleton's Wedding Workout
Best Tank Tops For Summer Workouts
Cute Sports Bras
What Is Tabata?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds