Want to burn fat by walking? Here’s how long you actually need to walk

Think burning fat requires sweat-drenched workouts or pricey gym memberships? Not quite. According to experts, one of the most effective ways to shed excess weight is also the simplest — a good old-fashioned walk. But how much walking actually makes a difference? Let’s break it down.

Walking: the underrated fat burner

It’s easy to overlook walking as a proper form of exercise. After all, most of us do it without a second thought — getting to the shops, pacing around the kitchen on a call, or chasing after a runaway toddler. But don’t let its simplicity fool you.

Walking, especially when done consistently, can be a powerful tool for fat loss. In fact, studies show that it can actually help burn more fat than some more intense workouts. Unlike running or HIIT sessions that primarily tap into carbohydrates for quick energy, walking keeps the body in that steady fat-burning zone for longer.

One hour a day can make a real difference

You don’t need to hike the length of the country. Just one hour of walking per day is enough to shift a few kilos — and no, you don’t have to march like you’re late for a flight. The key is regularity.

At a comfortable pace of 5 km/h, you’ll burn roughly 240 calories an hour. Pick up the pace to 6 km/h and that climbs to 300. Push it a little further to 7 km/h, and you could be torching up to 360 calories. Not bad for something you can do while listening to a podcast or phoning your mum.

Why walking works better than you think

Here’s where it gets really interesting. According to sports medicine specialist Dr Stéphane Cascua, walking burns a higher percentage of body fat than jogging or even running. His figures? Walking uses about 45% fat as fuel, compared to 35% when jogging and just 25% when sprinting at full effort.

So while those speedier workouts might make you sweat buckets, they’re not necessarily tapping into fat stores the way a good walk can. That steady, sustained movement encourages your body to dig into its fat reserves for energy — especially after about 30 minutes of consistent walking.

The takeaway: slow and steady really does win

If your goal is to lose fat — especially the stubborn kind around the middle — then walking is more than just a leisurely pastime. It’s accessible, gentle on the joints, and surprisingly effective.

So, lace up your trainers, pop on your favourite playlist, and start putting one foot in front of the other. Whether it’s a brisk hour after lunch or a relaxed evening stroll, your body (and mind) will thank you. Sometimes, the simplest habits turn out to be the most powerful.