How to Do a Fitness Walk

 Learn how to do a fitness walk that will burn fat, build lean muscle, and allow you to exercise anywhere without a gym or exercise equipment.

Ben Greenfield
3-minute read
Episode #127

Sometimes, especially after a long day of work, I just don’t feel like going to the gym. Other times, especially when I’m traveling, I may not have access to a gym or exercise equipment. These are the times when it comes in handy to head out the door for a fitness walk.

Despite the title, a fitness walk does not simply involve walking, but instead combines walking with special body weight exercises designed to help you burn fat and build lean muscle en route. Compared to regular walking, which actually doesn’t burn many calories unless you’re walking uphill or carrying some kind of weight, a fitness walk can actually give you a big fitness boost.;

How Many Calories Does Walking Burn?

As I alluded to, walking doesn’t actually burn that many calories. For average calories burnt per mile, multiply your weight by about 0.5. For example, I weigh 175 pounds. So I would burn roughly 85 calories a mile. Ultimately, that is not very significant when you consider that the average mocha is around 400 calories - so you’d have to trudge almost 5 miles to burn off that one beverage!


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.