When it comes to burning fat, two of the most accessible exercises are walking and running. But which one is more effective? The answer depends on your fitness goals, intensity, and how your body responds to each activity.
Running: Faster Burn, Higher Intensity
Running is a high-intensity cardio workout that burns more calories per minute than walking. On average, a 160-pound person burns about 600–800 calories per hour running, depending on speed. This makes it great for those aiming to burn fat quickly and improve cardiovascular fitness.
Running also creates a greater “afterburn effect” (known as excess post-exercise oxygen consumption), meaning your body continues to burn calories even after you’ve stopped.
Walking: Sustainable and Fat-Focused
While walking burns fewer calories per minute—roughly 240–300 per hour for the same person—it’s often more sustainable for longer periods and easier on the joints. Plus, during low- to moderate-intensity exercise, like brisk walking, your body uses a higher percentage of fat for fuel compared to high-intensity efforts.
Walking also lowers stress levels, which can help regulate cortisol—a hormone linked to belly fat storage.
So, Which Burns More Fat?
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Running burns more total calories and is ideal for faster fat loss.
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Walking burns a higher percentage of fat and is easier to maintain over time.
