When it comes to burning fat, both incline walking and running have their own strengths—and the right choice depends on your body, goals, and consistency.
Fat as Fuel
Research comparing the popular “12-3-30” workout—walking at 3 mph on a 12% incline for 30 minutes—with self-paced running found that incline walking burns a higher percentage of fat calories. On average, about 40% of energy used in incline walking comes from fat, compared to around 33% for running. However, running burns more calories per minute, making it more time-efficient for total calorie expenditure.
Calorie Burn Differences
Walking on an incline drastically increases calorie burn compared to walking on flat ground:
- At a 5% incline, calorie burn rises by roughly 50%.
- At a 10% incline, it more than doubles.
- Steep inclines of 16–18% can burn about 70% more fat than running on level ground.
Impact on the Body
- Incline walking is low-impact, easier on the joints, and highly effective for glutes, calves, and quads.
- Running is higher-impact but activates more muscles overall and is more efficient for quick calorie loss.
The Bottom Line
If you want to burn fat efficiently while minimizing joint strain, incline walking is a strong choice. If you’re pressed for time and want the fastest calorie burn, running takes the lead. Ultimately, the most effective workout is the one you can do consistently—paired with a balanced diet to maintain a calorie deficit.
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