Jogging vs Walking which is better for weight loss?

jogging vs walking which is better for weight loss

Selecting the appropriate activity might be critical to your success when it comes to losing weight. Jogging and walking are two of the most common alternatives among many others. Each has special advantages and can have a big influence on your efforts to lose weight. This in-depth information will help you choose which is better for your weight reduction objectives by comparing walking versus running.

The Science of Losing Weight

It’s important to comprehend the fundamental science of weight reduction before moving on to the comparison. Fundamentally, losing weight happens when your caloric intake is lower than your burnt energy. This is commonly known as establishing a deficit in calories. You may attain this deficit by burning more calories when you exercise more.

1. Calories Burned: Jogging vs Walking

The quantity of calories burnt during each exercise is one of the main factors to take into account while deciding between walking and jogging for weight reduction.


Walking is not as strenuous an activity as jogging. A person weighing around 155 pounds (70 kg) may burn 200 to 300 calories every half hour by running. The individual’s weight, running pace, and terrain can all affect this figure. Running six miles per hour (mph) burns a lot more calories than running four mph, for example.


Even though it’s less strenuous, walking may still be a great method to burn calories. About 140 calories may be burned by a person weighing 155 pounds (70 kg) in 30 minutes of vigorous walking (about 4 mph). Similar to running, walking may burn different amounts of calories depending on weight, terrain, and speed.

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Jogging vs Walking for Weight Loss

2. Impact on Metabolism Jogging vs Walking

Walking and running may both increase your metabolism, but the two exercises differ greatly in terms of their time and intensity.


Running raises and maintains your heart rate, which might result in an increased metabolic rate for a few hours after a workout. The afterburn effect, sometimes referred to as excess post-exercise oxygen consumption, or EPOC, is a phenomenon that causes you to burn calories long after you stop running.


Although walking speeds up your metabolism, it does so more gradually than running does. Walking has a negligible afterburn impact, therefore the advantages of burning calories are mostly limited to the time spent walking.

3. Muscle Engagement and Strength Jogging vs Walking

While they do so to differing degrees, walking and jogging both use various muscle areas and can increase muscle strength and endurance.


Running is a high-impact workout that works the quadriceps, hamstrings, calves, glutes, and core muscles, among other muscle groups. Jogging’s increased intensity promotes the development of muscular strength and endurance, especially in the lower body. Your resting metabolic rate may be raised by stronger muscles, which will increase the number of calories you burn off.


Walking mostly works the muscles in the lower body, such as the glutes, hamstrings, and calves, although at a reduced intensity. Walking has a smaller effect on muscular strength than running, but it can increase muscle tone and endurance.

Practical Considerations

Practical factors like time, convenience, and personal preferences are important when choosing between walking and jogging.

Time Efficiency

If time is a limiting factor, jogging may be the more efficient option for weight loss. Because it burns more calories per minute than walking, you can achieve your calorie-burning goals in a shorter amount of time.


Both jogging and walking are highly convenient exercises that require minimal equipment. However, jogging may require more preparation in terms of appropriate footwear and warm-up routines to prevent injuries. Walking, on the other hand, can be done spontaneously with less risk of injury.

Personal Preference

Ultimately, the best exercise for weight loss is one that you enjoy and can stick with consistently. If you find jogging to be too strenuous or unpleasant, walking may be a more sustainable option. Conversely, if you enjoy the challenge and intensity of jogging, it can be a highly effective way to lose weight.

Jogging or Walking

Combining Jogging VS Walking

Combining walking and running can offer the best of both worlds for a lot of people. This method, called interval training, alternates between walking and running intervals. Combining the high-calorie burn of jogging with the reduced impact and recuperative advantages of walking, interval training can be very beneficial for weight reduction.

Tips for Success

Regardless of whether you choose jogging, walking, or a combination of both, here are some tips to maximize your weight loss success:

  1. Set Realistic Goals: Establish achievable weight loss goals and track your progress. This will help keep you motivated and focused.
  2. Maintain Consistency: Consistency is key to any successful weight loss plan. Aim to exercise regularly, whether it’s daily or several times a week.
  3. Incorporate Strength Training: Adding strength training exercises to your routine can help build muscle, increase metabolism, and enhance overall weight loss.
  4. Monitor Your Diet: Exercise alone may not be enough for significant weight loss. Pay attention to your diet, ensuring you consume fewer calories than you burn.
  5. Stay Hydrated: Proper hydration is essential for optimal exercise performance and overall health.
  6. Listen to Your Body: Pay attention to how your body responds to exercise. Rest and recover when needed to prevent injuries and burnout.

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                                        Walking and running have different advantages when it comes to losing weight. Jogging can result in weight reduction more quickly because of its increased intensity, which burns more calories. But it also carries a greater risk of harm, so it might not be appropriate for everyone. Even though it’s not as strenuous, walking is a low-risk, safer alternative that can help you lose weight if you do it regularly.

Walking is not as strenuous an activity as jogging. A person weighing around 155 pounds (70 kg) may burn 200 to 300 calories every half hour by running. The individual’s weight, running pace, and terrain can all affect this figure. Running six miles per hour (mph) burns a lot more calories than running four mph, for example.

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