Incline Walking vs Running for Fat Loss: Which Is Better?

When it comes to fat loss, aerobic exercise is one of the most effective tools in your arsenal. It burns calories, keeps your heart healthy, and can even improve your mood (1).

Among the many options available, incline walking and running are two popular choices. Both are great for burning energy, but they differ in terms of intensity, impact, and how they may fit into your overall routine.

If you’re wondering whether you should be striding uphill or picking up the pace, the answer isn’t as simple as “one is better than the other”. Factors such as your fitness goals, recovery needs, and personal preferences all play a big role in making the right choice.

Read on for an in-depth look at incline walking and running, comparing their effects on calorie burn, fat loss, and overall sustainability.

Is Walking on An Incline or Running Better for Fat Loss?

The simple answer is that both incline walking and running can support fat loss, but the better option will depend on your personal goals, fitness level, and overall lifestyle.

Running burns more calories in a shorter amount of time. It’s a high-intensity activity that can lead to greater energy expenditure during the session (2).

However, running also requires more effort and can be hard on your joints if you’re not conditioned for it. It may leave you feeling more fatigued, which could interfere with other aspects of your training or recovery.

On the other hand, incline walking is lower impact but still effective. Walking on an incline increases the intensity compared to flat-surface walking. It engages more of the posterior muscles such as your glutes and hamstrings (3).

While it won’t burn calories as quickly as running, it can still lead to significant energy expenditure if done consistently over time. It’s also easier on your body and aligns well with activities such as strength training or active recovery days.

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• The Case for Running

If you’re short on time and want to maximize your calorie burn, running may be the better fit. For example, a 30-minute run at a moderate pace can burn 250-400 calories, depending on your weight and speed.

Intense running also elevates your heart rate quickly, which can boost your cardiovascular fitness and create a higher post-exercise oxygen consumption (EPOC) (4, 5). EPOC, which is sometimes called the afterburn effect, refers to the extra calories your body burns after exercise as it recovers (6).

That being said, running can demand more from your glycogen stores (stored carbs) and these need to be replenished afterward (7). For some people, this can lead to overeating if it’s not consciously managed.

• The Case for Incline Walking

Incline walking is an excellent option if you’re looking for a slow yet steady approach to fat loss. A brisk walk at a 10-15% incline can burn around 200-300 calories in an hour, depending on your fitness level and pace.

While it doesn’t torch calories as fast as running, it’s much gentler on your joints and muscles (8). This makes it suitable for beginners, individuals who are recovering from injuries, or those who are complementing weight training routines.

Its lower intensity reduces the likelihood of overtraining or burnout, particularly if you’re following a demanding workout schedule.

In addition, incline walking is sustainable for longer durations, which can contribute to a higher total calorie burn in some cases. The key here is time commitment and consistency.

Which One Should You Choose?

Ultimately, fat loss isn’t just about calories burned during exercise. It’s about maintaining a calorie deficit over time (9), which is a balance between the calories you consume and those you expend.

If you enjoy running and look forward to your sessions, you’re more likely to stick with it. Conversely, if incline walking feels more achievable and aligns better with your routine, it may lead to more consistent workouts.

Ultimately, the “better” choice comes down to what works for you. Both incline walking and running can help you lose fat if they fit into your life in a sustainable and enjoyable way.

Read more: Treadmill Everyday Workouts: Is This Recommended?

Is It Better to Walk or Run to Lose Belly Fat?

When it comes to losing belly fat, neither walking nor running directly targets fat from a specific area. Fat loss occurs across your body as a whole when you maintain a calorie deficit (10). That being said, running and incline walking can both contribute to this deficit.

With its higher calorie burn in a shorter time, running may seem like the quicker option. It also stimulates greater hormonal responses, such as increased growth hormone and cortisol, which are linked to fat breakdown (11). However, high-intensity activities such as running may not suit everyone, particularly if recovery or joint stress is a concern.

Incline walking is a lower-intensity alternative that still burns calories effectively when done consistently (3). It may not torch as many calories as running per minute, but its lower impact means you’re less likely to feel overly fatigued. This makes it easier to stay active throughout the day, which can boost overall energy expenditure.

Sustained belly fat loss ultimately depends on consistent movement, strength training, and a balanced diet (12). Choose the activity that aligns with your fitness level and daily routine. The one you can stick with in the long term will always yield better results.

Is It Better to Walk on an Incline or Jog?

Both incline walking and jogging can contribute to your fitness goals. Consider your fitness level, recovery needs, and what you enjoy doing most. Both activities can offer unique benefits, and the better option often comes down to your individual needs. Below, we break down scenarios where each may be the ideal choice.

When to Choose Incline Walking:

• You’re a Beginner or Returning to Exercise: Incline walking is lower impact, which makes it easier on your joints and muscles. It’s a great option if you’re easing into a fitness routine or recovering from injury.
• Your Primary Goal Is Fat Loss Without Overtraining: When done in moderation, incline walking burns calories steadily without placing excess strain on your body, which makes it easier to recover and stay consistent.
• You’re Prioritizing Strength Training or Other Workouts: Its lower intensity pairs well with weightlifting or other high-intensity exercises. It won’t leave you overly fatigued or compromise recovery.
• You Prefer Longer, Sustainable Workouts: Walking uphill can be maintained for longer periods, which may suit those who enjoy moderate-paced, steady exercise.

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When to Choose Jogging:

• You Want to Maximize Calorie Burn in Less Time: Jogging burns more calories per minute than incline walking, making it a good option if you’re short on time.
• You’re Looking to Improve Cardiovascular Fitness: Jogging increases your heart rate more quickly, boosting stamina and endurance over time (2).
• You Enjoy a Higher-Intensity Challenge: For those who find jogging more engaging or rewarding, it can offer motivation to stay consistent.
• You Want to Trigger the Afterburn Effect (EPOC): Jogging, particularly at higher intensities, creates a higher post-exercise oxygen consumption, which may lead to additional calorie burn after your workout (6).

Read more: Does Incline Walking Burn Fat? The Science Explained

Is 30 Minutes of Incline Walking Enough?

30 minutes of incline walking can be a beneficial part of your fitness routine. Whether it’s “enough” will depend on your goals, fitness level, and overall lifestyle.

When 30 Minutes of Incline Walking Might Be Enough:

• For General Health and Activity Levels: Physical activity guidelines recommend at least 150 minutes of moderate-intensity exercise per week (13). 30 minutes, five times a week fits well within this recommendation.
• For Beginners: If you’re new to exercise, 30 minutes at a moderate pace is a good starting point. You can build endurance gradually by increasing speed or incline over time.
• To Support Fat Loss: Incline walking burns calories, and 30 minutes can contribute to a calorie deficit when combined with a balanced diet and an active lifestyle.
• For Consistency: A manageable 30-minute session helps you establish a routine. Long-term consistency is more important than aiming for longer sessions you may struggle to maintain.

When You Might Want to Do More:

• If Weight Loss Is a Goal: You may need additional activity to create a significant calorie deficit. For example, pairing incline walking with other forms of exercise can increase total energy expenditure.
• To Improve Fitness Levels: After adapting to 30 minutes, you might benefit from incorporating other activities such as resistance training or high-intensity interval training (HIIT) to continue challenging your body.
• If You Have a Sedentary Lifestyle: If 30 minutes is your only physical activity for the day, adding more movement during the rest of your day (like walking breaks or light stretches) may enhance overall health (14).

What Is the 30/30/30 Method for Fat Loss?

The 30/30/30 method is a fitness and diet routine that is designed to kickstart healthy habits and support weight loss. It involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise.

This approach gained popularity on social media platforms like TikTok, but it was originally introduced by Tim Ferriss in his book The 4-Hour Body.

The idea behind this method is:

1. 30 Grams of Protein: Prioritize a high-protein breakfast to promote satiety (fullness) and help manage cravings (15). Examples include eggs, Greek yogurt, or a protein shake.
2. Within 30 Minutes of Waking: The method encourages eating breakfast soon after you wake up to stabilize blood sugar levels and jumpstart your energy for the day.
3. 30 Minutes of Low-Intensity Exercise: Engage in steady-state activities such as walking, cycling, or swimming, which maintain a moderate heart rate.

While individual components of the method are supported by evidence, the method as a whole has not been rigorously studied. Here’s what we know:

• Protein Benefits: Research has shown that consuming 30 grams of protein can support appetite control, metabolism, and muscle maintenance (15).
• Consistency with Exercise Guidelines: The daily 30 minutes aligns with general recommendations for physical activity, but at a low intensity, which may not be optimal for everyone who is hoping for faster fat loss.

The 30/30/30 Method can help establish healthy routines and may contribute to weight loss by:

• Reducing snacking by curbing hunger.
• Encouraging daily exercise.
• Increasing your protein intake, which plays a role in fat management.

However, long-term success is dependent on maintaining a calorie deficit, good nutrition throughout the day, and overall consistency (16). It’s a simple plan that’s easy to follow, but results may vary based on personal fitness levels and goals. It may be appropriate as a starting point for those who are new to structured eating and exercise routines.

Speak with a healthcare professional to tailor it to your individual needs.

Frequently Asked Questions

• Is it better to run for 10 minutes or walk for 30 minutes?

The better option will depend on your goals. Running for 10 minutes burns more calories in a shorter time, which makes it efficient for fat loss if the intensity is high. On the other hand, walking for 30 minutes is low-impact, easier on the joints, and can be sustained longer, which may benefit beginners or those who are focusing on endurance.

• Does running slim your legs?

Running can reduce overall body fat, including fat in your legs, as part of a calorie deficit (17). However, it won’t specifically target leg fat. The appearance of slimmer legs depends on genetics, body composition, and the balance between fat loss and muscle tone from activity.

• Does running slim your waist?

Running helps burn fat throughout the body, including around the waist, when combined with a calorie deficit. While it won’t specifically target belly fat, consistent cardio and total-body fat reduction can contribute to a slimmer waist over time.

• What cardio is best for face fat?

No cardio directly targets face fat. However, steady-state or high-intensity cardio that contributes to overall fat loss (18) can also reduce facial fat. When combined with a balanced diet, activities such as jogging, brisk walking, or cycling play a key role in lowering your overall body fat.

The Bottom Line

When it comes to fat loss, both incline walking and running offer valuable benefits, but the right choice will depend on your personal goals, fitness level, and lifestyle. Running is time-efficient and great for high-calorie burn and cardiovascular health, while incline walking provides a lower-impact option that’s gentler on the joints and ideal for building endurance. Ultimately, the most effective workout is one you enjoy and can stick with over time.