Skip Nav
Flexible Intermittent Fasting
Healthy Living Tips
This Is Exactly How to Do Flexible Intermittent Fasting
How Do I Know When I Am Ready to Lift Heavier Weights?
Beginner Fitness Tips
Ready to Level Up on Your Weightlifting? Read These Expert Tips First
Healthy Recipes
Feel Full and Satisfied With These High-Protein Vegan Breakfasts

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

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

Exercise must be part of the equation if you're trying to stay healthy, with many experts recommending at least 30 minutes of activity, five times a week. When dropping pounds is your goal, the recommendation jumps up to 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?

Photographer: Diggy LloydRestrictions: Editorial and internal use only. No advertising or print.Product Credits: Outdoor Voices top and pants.

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: POPSUGAR Photography / Diggy Lloyd
Product Credit: Outdoor Voices top and pants
From Our Partners
How Do I Know When I Am Ready to Lift Heavier Weights?
Best Exercises to Lose Fat and Build Muscle
Upper-Body Workout
Nike Zoom Pegasus Turbo Running Shoe Review
How to Find a Personal Trainer
Best Boot to Cure Plantar Fasciitis
What's It Like to Train For a Half Marathon?
5K Treadmill Training Plan
Nike Flex TR8 Training Shoe Review
Beginner Strength-Training Routine
Runner's Knee Strap
What Is Epic Hybrid Training?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds