Is Walking Actually Better for Fat Loss than Running or HIIT Cardio?

1 year ago I went through a process of losing 210 lbs in about 10 months (have since kept it off). The first month I could barely walk the yard. But used my bodyweight (378 lbs) as a motivator. In total that month I walked 6 miles. Im 45 years old and ballooned to that size over a period of 10 years through mis-prescribed medication and eating/drinking my way through depression. Walking has saved my life - and my mind. Keto has helped too, as has watching/logging calories and exercise... and eating whole foods. I drank the fitness koolaid and I thank channels like this one for motivation and sound education. Now a healthy 165 lbs, and maintaining for a year. Off all prescription meds. I walk about 16 miles daily. Sometimes I ruck. Point is - walking IS for everyone. Its accesible, free, gets you sunlight, focusses you on being present and in nature. Do it gradually. Do it often. Manifest it as a habit. This habot soon becomes your identity, and thats for life.

**Key takeaways** **1. Establish Walking as a Foundational Movement** Walking serves as the base of a "pyramid" of movement and should form the primary layer for most people’s physical activity. It is low-intensity, low-skill, and low-impact, making it accessible to almost everyone. Whether you’re aiming for longevity or simply maintaining a healthy lifestyle, regular walking is crucial. Both Marcus Filly and Thomas DeLauer agree that walking is hard to contraindicate in any scenario; it's universally safe for all ages and fitness levels, especially for long-term health. **Key Quote:** “Walking is this low-impact, low-intensity, low-skill movement practice that we're wired physiologically and anatomically to do very well.” **2. Walking vs Running — Different Tools, Different Uses** Walking and running are not merely interchangeable forms of cardio; they serve different purposes. Running is higher impact and more intense than walking, making it riskier, particularly for those without proper training or biomechanics. Not everyone is built or prepared for long-term running — poor running techniques often lead to injuries, including knee and hip pain. Running should not be undertaken without considering skill development. It comes with a steeper learning curve than walking, and according to Marcus, many people run inefficiently, leading to overuse injuries. For those looking to burn calories for fat loss, walking presents a safer alternative without the pitfalls of running. **Key Quote:** “Choosing running over walking is not just a matter of speed and going faster; it's about looking at well, does this thing have more of an impact on my body than walking?” **3. Running: Benefits and Pitfalls** While running offers great cardiovascular benefits, it does not come without its drawbacks. Marcus acknowledges the "spiritual" and "hormonal" benefits that many runners experience due to endorphin release. However, especially for people who are older or lack a solid running foundation, running can cause more harm than good if executed poorly. Filly emphasizes that running should be viewed not just as a tool to "burn calories" but as an activity that requires form, skill, and proper guidance to avoid injury. This applies particularly to older adults or those who have experienced inconsistent running throughout their lives. **Key Quote:** “Running can be a fantastic tool, but if you don't have a good base of running or understanding of how to develop it sustainably, it can lead to trouble.” **4. HIIT (High-Intensity Interval Training) — A Double-Edged Sword** HIIT training is placed at the top of this movement hierarchy due to its high impact, intensity, and required skill. It can be extremely effective for fat loss thanks to its ability to spike metabolic rates and engage both aerobic and anaerobic system pathways, but the risks are higher. The important takeaway here is that not all types of intensity are equally dangerous or beneficial. Movements like barbell snatches in CrossFit or a combination of high-intensity endurance under fatigue can be too high-risk for many people, especially if performed with poor form. However, Marcus gives examples of safer high-intensity options like a harder bike ride or weighted step-ups, which offer both safety and the intensity desired. **Key Quote:** “Pick the skills inside of this high-intensity world that you can do safely, then execute them hard to minimize the risk.” **5. Intensity Ramps Up Risk – Match Skills with Fitness Level** Each progression up the movement pyramid (from walking to running to HIIT) introduces more skill and more risk. For beginners or those past middle age, jumping into high-intensity exercises might not be wise. Instead, start with safer movement patterns that still deliver intensity without the injury risk. Age is a critical factor — as people age, they become more averse to intense movements, which hinders their physical capacity and strength over time. It's important for people to gradually increase intensity as they age to maintain strength and aerobic capacity while being mindful of injury risks. **Key Quote:** “As you step up, you should spend the time to learn how to do [high-intensity exercises] right, do it sustainably, and in a safe way if you want to tie it to longevity.” **6. Developing a Holistic Movement Pyramid** The overarching framework Marcus suggests consists of: - **Base Layer: Walking** — The majority of movement that humans should engage in. It’s about making walking part of everyday life (not just perceived as “exercise”). - **Middle Layer: Moderate-Intensity Movements** — For example, smart and skillful HIIT exercises that deliver intensity, while minimizing injury risk, like cycling or controlled lifting. - **Top Layer: Running or More Intense Movements** — Used sparingly and selectively, particularly if the individual has the appropriate biomechanics and skill level for running. **Key Quote:** “A strong movement pyramid builds on a foundation of consistent, low-skill movement first, then layers on more complex, high-intensity challenges.” **7. Running Isn’t the Pinnacle, It’s a Middle Ground in the Fitness Spectrum** Running, common as it is, is viewed by many as the default choice for cardiovascular training. By viewing walking as the base, and reserving running for those who either enjoy it or are biomechanically suited for it, one can avoid making fitness unnecessarily painful or injury-prone. For those like Marcus who don’t prefer running, activities like biking, rowing, and swimming serve as better alternatives to cardio. These alternatives offer the same aerobic benefits without compromising longevity or risking injury as much as running does. **Key Quote:** "Running isn't the only way to build a robust fitness foundation. There are better cardiovascular options that come with less of a physical toll." ## **Conclusion** In conclusion, while walking, running, and HIIT all have their merits, they serve different functions in your overall fitness journey. Walking should make up the base of your physical activity due to its accessibility, low risk, and benefits for longevity. You should be cautious about running if you lack proper biomechanics or are in later stages of life since it can lead to injury without prior preparation. For those seeking stronger cardiovascular and metabolic impacts, HIIT can be effective but should be approached mindfully. The key is consistency without injuring yourself, building a foundation before advancing to more intense activities. Ultimately, select exercises that you can sustainably do over time. Don't view HIIT or running as inherently superior simply because they burn more calories in a shorter timeframe. Walking might not be as glorified, but its minimal impact and long-term sustainability make it a powerful tool for fat loss and health maintenance. **Key Takeaway:** The best workout is the one you can do consistently over time without breaking yourself down. Whether it’s walking, running, or HIIT, success in fitness comes from finding the right combination of exercises that support longevity, health, and adherence.

April 25th 2024 i started walking 10k steps EVERY day until now. I am 5.11" and i was 265lbs. Almost 6 months later i am still 5.11" (sadly 😂), but down to 213lbs. Of course i also cut out the majority of junk. 2 good sized homecooked meals with no snacks in between. I found out my BMR and i limited myself to 2k calories per day... Try it!

I’ve been walking around 5 plus miles daily since June and have lost over 50 lbs 🎉🎉🎉😊 No excuses!!! Just start with 20 minutes and add from there ! Good luck ! Ty for the advice! 🤗

Walking is the best thing I ever did for myself. Started with a goal of 10k steps / day and am up to anywhere between 12-19k daily.

I recently went on a 2 week break out of state. I didn't have a car and had to rely on walking and public transit. When I got back I found I'd lost 6 pounds. I wound up breaking through a weight loss plateau without even realizing. No fasting, no weight training, just walking 10k steps a day and sort of, kind of eating less.

Now 72, I mix brisk walking 70% & running 30% t/w some weight work. The benefits are a guaranteed great sleep, better digestion, better appetite, more energy, spiritual gain, more focused and overall sense of well being. Great vid gents! 💪👍💯

I’m in my late 50’s and have exercised and walked all my life! Over the last couple of years, I was struggling to lose the last 2kgs, so bought a mini trampoline! It was an absolute game changer for me! If I have a meal with healthy carbs (fruit, sweet potato), or processed carbs, I will play my fav music and run, jump for 10 mins! I love it… it’s so much fun, low impact, and you get your heart rate up! My weight is dropping and I’m not really changing anything!

There is hiit walking. Fast and slow intervals. I will do it again as I return to a lower weight post covid. It worked, plus it made walking everyday more interesting. The varied pace made time go faster. I enjoy nature walks the most. I take my time to enjoy instead of pushing myself and then I can walk further with less stress. Hiit walking 2x week made the weight loss effect more efficient. And you need a more groomed surface, like a boardwalk or sidewalk (concrete is tougher on the joints]. But I rather just be outside at my leisure in nature, increasing distance instead.

At 78, I have always been active and ran but I now have back issues and can no longer run so I do weight training, lead a low impact aerobics class and walk at least 5 miles a day. Wlaking is so important particularly as we get older. Thank you for this video.