When it comes to losing weight, most of us are always looking for that perfect workout—something simple, effective, and sustainable. And often, two options stand out: brisk walking and jogging. You don’t need a fancy gym membership or expensive equipment. Just a pair of shoes, a bit of time, and some motivation to move from that comfortable couch.

But which one’s better for weight loss? Is a gentle walk enough to burn fat, or do you really need to sweat it out with jogging? It’s a question many ask when starting their fitness journey or trying to get back on track after a break.

To help understand which one is better, we spoke to Vaibhav Daga, Consultant in Sports Medicine at Kokilaben Dhirubhai Ambani Hospital, Mumbai, who explains how each option works, who it suits best, and how to get the most out of your routine.

Brisk walking: Low-impact, high returns

Brisk walking, which is walking at about 80–100 steps per minute, is a moderate-intensity aerobic activity that is easy to maintain over time.

“Brisk walking is an excellent choice for beginners or people with joint issues,” says Daga. “It improves cardiovascular health, helps maintain a healthy weight, and is effective for managing chronic conditions like hypertension and diabetes,” he adds.

A 70-kg person can burn roughly 140–160 calories with just 30 minutes of brisk walking. It may not sound like much, but over weeks and months, this calorie burn adds up, especially when combined with a balanced diet and lifestyle.

“Consistency is the key here. Walking daily is far more effective than intense workouts that people do once in a while,” adds Daga. “It’s a sustainable way to stay active, and it doesn’t put much stress on the body.”

Jogging: Higher intensity, faster burn

Jogging takes the intensity higher. It boosts heart rate, improves stamina, and burns more calories in less time. The same 70-kg person jogging for 30 minutes could burn around 240–270 calories, almost double what walking burns.

“Jogging is a time-efficient workout and great for people who are already active and want to accelerate weight loss,” explains Daga. “It builds muscle endurance, strengthens the heart, and increases lung capacity.”

But with the higher intensity comes greater strain on joints. “Jogging places more stress on the knees, ankles, and hips, so it’s not ideal for everyone, especially those with joint pain or injuries,” warns Daga. “If you’re new to exercise, it’s better to start with walking and slowly introduce jogging intervals.”

Brisk walking vs jogging: Which is better for weight loss?

From a calorie-burning perspective, jogging clearly has the upper hand. But for long-term success, accessibility and sustainability matter just as much.

“The best exercise is the one you enjoy and can continue doing regularly,” says Daga. “For most people, especially those starting out or returning to fitness, combining brisk walking with short jogging intervals is a smart, balanced approach,” he explains.

Mixing both also helps prevent plateaus, keeps your workout routine engaging, and lowers the risk of injury.

Both brisk walking and jogging support weight loss and improve overall health. Jogging may burn more calories quickly, but brisk walking is gentler and easier to sustain. The right choice depends on your fitness level, goals, and how your body feels.

There’s no one-size-fits-all approach. The most effective workout is the one you can enjoy, recover from, and stick to everyday.