Source: What's Better For Weight Loss? 60-Minute Walk vs. 30-Minute Run
Exercise must be part of the equation if you're trying to stay healthy, with at least 30 minutes, five times a week. When dropping pounds is your goal, the recommendation is slightly more: an hour per day, five times per week, and we're talking heart-pumping exercise, not a leisurely walk around the block. Since running for a straight hour is pretty intense, especially if you're an exercise newbie, brisk walking is a great option. But what if you're short on time? Would a 30-minute run be as beneficial?
Losing weight is all about creating a calorie deficit. In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day. If you ditch 250 calories from your diet, you'll need to burn 250 with exercise. Here's how many you'll burn briskly walking compared to jogging:
- 60-minute walk at 4 mph (15 minutes per mile): 243 calories burned
- 60-minute walk at 4.6 mph (13 minutes per mile): 270