{"id":619353,"date":"2026-08-04T05:04:32","date_gmt":"2026-08-04T05:04:32","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/619353\/"},"modified":"2026-08-04T05:04:32","modified_gmt":"2026-08-04T05:04:32","slug":"8-types-of-walking-to-improve-cardio-strength-and-fat-burn","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/619353\/","title":{"rendered":"8 Types of Walking to Improve Cardio, Strength, and Fat Burn"},"content":{"rendered":"

“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”<\/p>\n

In recent years, walking has become a topic of great interest for health researchers worldwide. From the number of steps we should take per day (7,000 is the new gold standard<\/a>, FYI) to the pace at which we should walk, scientists are constantly highlighting the benefits of walking more.<\/p>\n

Honestly, we could go on all day about how good walking is for your health<\/a>\u2014but you already know that. So, instead, we’ve asked the experts to delve into the different walking types out there to boost the fitness<\/a> benefits.<\/p>\n

1. Power walking\"Young<\/p>\n

TravelCouples – Getty Images<\/p>\n

Power walking is a way to one-up a brisk walk. “While you might be a speedy walker, you are only power walking if your pace is between 4 and 5.5 miles per hour,” says Vitality Health<\/a> wellness coach Andrew Isaac. “As well as speed, there are a few rules, which include keeping one foot on the ground and each step should follow a heel-to-toe motion\u2014this is to prevent the walk turning into a jog<\/a>.”<\/p>\n

In a nutshell, says Isaac, power walking “focuses on maintaining a brisk pace and using vigorous arm movements to enhance its health benefits.” By increasing your heart rate<\/a> and improving blood flow, regular power walking can lower your risk of heart disease, boosting good cholesterol (HDL), and reducing bad cholesterol (LDL) through increased metabolism<\/a>, which supports weight management.<\/p>\n

“Power walking is classified as a weight-bearing activity, which is excellent for maintaining bone density<\/a>, especially as it tends to decrease with age and menopause<\/a>\u2014and it’s been shown to relieve arthritis<\/a> pain and promote stronger muscles<\/a>, tendons, and ligaments,” adds Isaac.<\/p>\n

He says that even short bursts of power walking throughout the day can boost metabolism, improve circulation, and help mental clarity.<\/p>\n

2. Nordic walking\"Full<\/p>\n

Olga Rolenko – Getty Images<\/p>\n

Another way to level up your walking is through the practice of Nordic walking<\/a>. Initially developed in Finland as a summer training method for cross-country skiers in the mid-90s, Nordic walking is a full-body workout which uses two poles to engage the upper body.<\/p>\n

“As Nordic walkers are moving to a natural body rhythm with the poles, it allows the body to use more energy, which can burn approximately 20% more calories than walking without poles,” says Isaac. “Not only will the poles allow better posture by keeping the body upright, they can also improve balance and aid in rehab to any pre-existing injuries, as well as ease joint pain and help with any inclines during the walk.’<\/p>\n

Indeed, multiple studies have highlighted the benefits of Nordic walking over conventional walking, including this 2013 paper<\/a>, which identified better upper-body strength<\/a>, cardiovascular endurance<\/a>, and flexibility<\/a>. This 2019 study<\/a> highlighted the fat-burning benefits of Nordic walking compared to regular walking.<\/p>\n

3. Weighted walking or ‘rucking’\"Young<\/p>\n

Carrastock – Getty Images<\/p>\n

Weighted walking<\/a> is another way to boost the fitness benefits of walking, typically by using ankle weights, wrist weights or weighted vests\u2014with the latter typically known as “rucking.”<\/p>\n

“Weighted walking provides a greater challenge for the body, since your muscles are challenged to work harder, building strength and muscular endurance,” says fitness and yoga instructor Eloise Skinner<\/a>. “I’d recommend trying this style if you’re comfortable with your walking routine already, and you have familiar routes\/terrain to navigate while adding weights.”<\/p>\n

Skinner also highlights the importance of posture and alignment, ‘since the added intensity relies on correct joint placement to avoid injuries’ \u2013 so it’s wise to work on your form first and add weights gradually (you can buy adjustable vests online).<\/p>\n

4. Backwards walking<\/p>\n

When it comes to walking, speed isn’t the only thing that matters\u2014you can also benefit from changing direction. “Backwards walking<\/a> is reported to have a huge range of health benefits\u2014not just for your body, but for your mind as well,” says Skinner.<\/p>\n

“Walking backwards has been suggested to improve hamstring<\/a> flexibility, strengthen the muscles of the lower back, reduce risk of knee injuries<\/a>\u2014since the pressure in the knee joints is reduced when traveling backwards\u2014and strengthen the ankle, because this joint is challenged more when walking backwards,” she adds.<\/p>\n

Studies have also suggested that walking backwards\u2014known as “retro-walking” in academic circles\u2014can boost cognitive performance, including memory, reaction time and problem-solving skills. For instance, a Dutch study<\/a>, which tested participants’ reaction times while stepping backwards, forwards or sideways, found that those walking backwards had the fastest reaction times.<\/p>\n

Skinner only recommends backwards walking if you’ve got a safe and comfortable space or route to do it\u2014”away from traffic or other potential obstacles,” but says it can be a good option for those who find walking to be tough on their knees<\/a>.<\/p>\n

“To perform this exercise safely, make sure you’re familiar with your route, and that you walk at a reasonable pace,” she adds.<\/p>\n

5. Walking yoga<\/p>\n

Walking is great, yoga<\/a> is great\u2014so why not combine the two? “In the yoga\/mindfulness tradition, there are many forms of movement integrated with breath and mindful awareness, and walking can also fall within this category,” says Skinner.<\/p>\n

“Walking yoga might incorporate an intentional walk where the individual focuses on the present moment, and the integration of the mind, body and breath. It might also incorporate pausing for some moments to undertake simple yoga stretches<\/a>, or basic breath work practices,” she explains.<\/p>\n

“To undertake a safe walking yoga practice, pick a comfortable and familiar route, and make sure you’re able to fully concentrate on the experience\u2014avoiding headphones, music, podcasts\u2014to fully bring oneself into the present moment.”<\/p>\n

6. Hiking and urban hiking\"Woman<\/p>\n

While many people might think hiking<\/a> is only for people who live in the mountains, Carla Khouri, hiking lead at Merrell Hiking Club<\/a>, likes to suggest otherwise.<\/p>\n

“Hiking is a low-impact, adaptable form of exercise with powerful physical and mental health benefits that can improve our wellbeing,” says Khouri. As well as improving cardiovascular fitness, “as a weight-bearing activity, hiking also supports bone health<\/a> and helps maintain bone density, which is really important for preventing osteoporosis<\/a>.”<\/p>\n

Walking on varied terrain, adds Khouri, also sharpens your balance and coordination, improving longevity and reducing the risk of falls as you age.<\/p>\n

Urban hiking, Khouri explains, “involves intentionally exploring city landscapes with routes that might include parks, green corridors, and historic buildings and neighborhoods.” The beauty of it, she says, lies in its simplicity, and “unlike remote wilderness treks, you don’t need a lot of gear.” Comfort is key, though, and having a good pair of walking shoes<\/a> or trainers is key when going the distance.<\/p>\n

Online maps and hiking apps can be great, but Khouri also suggests joining a hiking club, which will likely take you “to parts of a city [you] hadn’t considered before” and provide you with social connections to nourish your social biome<\/a>.<\/p>\n

7. Treadmill walking\"Young<\/p>\n

Vithun Khamsong – Getty Images<\/p>\n

Although we’ve just highlighted the benefits of walking outdoors, there are also lots of great walking workouts you can do indoors on a treadmill<\/a>. The beauty of this staple gym machine is that you can typically adjust speeds, set goals, and even program specific workouts with different speeds, inclines, and durations.<\/p>\n

From the viral 12-3-30 workout<\/a> to this 30-minute walking workout<\/a> that 52-year-old trainer and fitness coach Won Dolegowski swears by\u2014to any interval session, don’t limit the treadmill to running<\/a> or think it’s reserved for sweaty HIIT sessions only.<\/p>\n

8. Japanese Interval Walking Technique<\/p>\n

Talking of interval walking, you may have heard of the Japanese Interval Walking Technique, also known as “Intermittent Walking” or “Interval Walking Training”, which has recently gained traction online.<\/p>\n

Developed by researchers in Japan, the method is supported by the findings of a 2007 study<\/a>, which compared the effects of interval walking, moderate-intensity continuous walking, and no walking. The interval walking group experienced significantly greater improvements in aerobic capacity, muscular strength<\/a>, and reductions in resting systolic blood pressure.<\/p>\n

The workout:<\/strong><\/p>\n