Weight loss made simple: Running vs walking, fitness expert reveals best fat-burning exercise

For many people, weight loss is often associated with exhausting workouts like running, HIIT sessions, or endless ab exercises. But fitness experts suggest that a more sustainable approach may be hiding in plain sight. Incline walking—a low-impact yet powerful technique—has gained attention for its ability to burn fat more efficiently than traditional high-intensity workouts.

Both trainers and research-backed sources highlight that walking uphill, especially in a fasted state, can activate fat-burning processes while also offering cardiovascular and muscular benefits.

Fitness coach Zack Chug explained in an Instagram post that running usually makes the body rely on glycogen, or stored carbohydrates, for quick energy. In contrast, incline walking is slower and lower in intensity, allowing the body to draw energy from fat reserves. He added that this method avoids sharp cortisol spikes, which are often linked to muscle breakdown, making it a safer option for those aiming to preserve lean muscle while losing fat.


Chug highlighted that incline walking strengthens the glutes, hamstrings, and calves while also improving insulin sensitivity. This means that carbohydrates consumed later are more likely to be stored in muscle instead of turning into fat. He further referred to studies suggesting that incline walking activates AMPK, a metabolic switch that promotes fat burning. To maintain results, he personally incorporates four incline walking sessions a week, each lasting around 20 minutes.


Backed by Research
Healthline supports these findings, pointing out that walking uphill increases heart rate more effectively than walking on flat ground. A 2021 study cited by the outlet found that walking on a treadmill at a 10% to 16% incline had a stronger effect on both cardiovascular performance and full-body muscle engagement compared to flat walking.

The publication also noted that incline walking significantly boosts calorie burn. Research involving 24 participants revealed that energy expenditure rose by about 23% at a 10% incline and more than 44% at a 16% incline.


Benefits and Considerations
Incline walking not only helps with fat loss but also prevents workout monotony by adding variety. However, Healthline cautioned that beginners may experience muscle soreness as their bodies adapt. Those using a treadmill can easily control the incline level, which typically ranges from 0% up to 15%.