{"id":156247,"date":"2025-06-04T01:31:15","date_gmt":"2025-06-04T01:31:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/156247\/"},"modified":"2025-06-04T01:31:15","modified_gmt":"2025-06-04T01:31:15","slug":"incline-walking-burns-7-more-fat-than-running-scientists-confirm-heres-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/156247\/","title":{"rendered":"Incline walking burns 7% more fat than running, scientists confirm \u2013 here’s how to do it right"},"content":{"rendered":"

If you were sceptical of the viral 12-3-30 treadmill workout<\/a>, a new study<\/a> directly comparing it to running has found that it burns more fat \u2013 despite expending the same number of calories. Published in the International Journal of Exercise Science, the authors note, \u2018This is the first study to directly compared metabolic responses between 12-3-30 and self-paced running.\u2019 <\/p>\n

As the 12-3-30 workout goes, participants walked at a 12% incline at 3mph (or 4.8kmph for UK treadmills) for 30 minutes, with no handrail holding allowed; their runs<\/a> were self-paced, stopping once their total calorie burn matched that of their 12-3-30 workouts (they each performed one 12-3-30 workout and one run within a seven-day period). Researchers then measured whether participants sourced more of their energy from fat or carbohydrates while exercising, and the results showed that running burned 33% of its calories from fat, while incline walking burned 40% from fat. <\/p>\n

This won\u2019t be a surprise if you\u2019re familiar with heart rate zone training \u2013 zone 2 training<\/a> at 65-75% of your max heart rate, like incline walking, uses fat as your primary fuel source over carbohydrates. As your heart rate increases, you switch from your aerobic energy system to your glycolytic energy system and begin to use carbs for energy. But for many, the study\u2019s findings go against the common belief that high-intensity workouts are best for fat burning. <\/p>\n

\"incline<\/p>\n

Incline walking is more effective for fat burning than running, study confirms<\/p>\n

While running triggered a faster (but not bigger) calorie burn, it relied more heavily on carbohydrate stores for fuel. Incline walking, at a lower intensity than running, showed that the body\u2019s fuel preference was fat. It\u2019s a no-brainer if you\u2019re aiming to preserve muscle mass and glycogen stores while maximising fat loss, particularly if you\u2019re training in a calorie deficit<\/a> and need to conserve energy. <\/p>\n

But there are a few limitations to be aware of. The first is that the study had a small sample size of just 16 participants (seven female, nine male), though the authors note that this is \u2018large enough\u2019 to corroborate the findings. <\/p>\n

Secondly, if you\u2019re short on time \u2013 and less bothered by where you burn calories from, it\u2019s worth noting that running burned the same number of calories in 23 minutes, seven minutes faster than incline walking. Body recomposition \u2013 preserving and building muscle<\/a> while burning fat \u2013 is important for everyone, but anyone significantly overweight may benefit from starting with running to achieve a negative energy balance, which the study\u2019s authors note is the \u2018main determinant for weight loss\u2019. <\/p>\n

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Of course, if the idea of walking on a treadmill for 30 minutes fills you with as much dread as five office days every week, you probably won\u2019t hit your goals. Finding something you enjoy and will stay consistent with is crucial \u2013 but if fat loss is your goal, even one incline walk a week could help. <\/p>\n

How to do the 12-3-30 workout<\/p>\n