When it comes to walking, there’s a great debate: short bursts vs. continuous walking. Which one is better and what burns more calories? While you may have been killing it with super long walks several times a week (and you’re undoubtedly in great shape), you might be shocked to find out you could have been doing more for your health… by doing less.

What Is the Science Behind the Calorie Burn?

A recent study stressed the interplay between walking, stopping, and starting, and calorie burn. They investigated several factors in their experiments comparing short bursts vs. continuous walking: the duration of the walk and its effect on metabolic cost, the mechanical power involved in walking, the cost of repeatedly starting and stopping, and metabolic intensity.

What they found is that shorter cardio workouts, surprisingly, produce greater results in terms of oxygen uptake and calorie burn. Quick 30-second bursts use 20–60% more oxygen compared to maintaining a steady pace for extended periods. One reason for this is that shorter sessions involve more non-metabolic oxygen uptake, making them less efficient, which leads to higher calorie expenditures. So, if you’re estimating your calorie burn based on steady-state numbers, reconsider your approach. You’ll burn significantly more calories with frequent stops and starts throughout your workout.

Why Are Short Bursts vs. Continuous Walks a Better Use of Time?

The easiest way to describe the benefits of short bursts vs. continuous walks is to compare your body to a car. When you start walking, your body initially uses more energy to get moving. Just like when you start up your car, it takes more gas and effort to get it moving than it does to keep it moving. As you continue walking (or driving), your body, like your car, becomes more efficient as you reach cruising speed. Now, add multiple stops and starts to that formula and you have a metabolic win. Stopping and starting repeatedly means your body never has the chance to reach that efficient cruising state, leading to higher overall energy use.

This Is Great News for You If You’re…

Sedentary—If you don’t move much during the day or you have a job that keeps you chained to a desk, you’ll be happy to know that getting up and walking for short periods of time, many times a day, can bring you as many (if not more) benefits than your long-walk counterparts. 

Plus, repeatedly getting up for short walks can help keep your circulation moving, ease stiffness, and clear your head.

Rehabbing Injuries—Rehabilitation is tough. Whether you’re bouncing back from surgery, dealing with chronic pain, or just trying to avoid re-injury, full-length workouts might not be on the table. But that doesn’t mean you’re out of options. 

Short bursts of intermittent activity can really help you burn off excess calories even when you can’t do full-fledged workouts. For example, just taking the stairs and stopping for breaks is effective if you do it enough throughout the day. 

This type of short burst activity is lower-impact and gentler on joints and tendons. It allows your body to move, get stronger, and burn calories without the prolonged strain that comes with longer walks. For example, walking for two minutes every hour across an eight-hour workday is far more manageable (and equally beneficial) than a continuous 20-minute walk. 

Managing Hormones—Hormones after 40 can be tricky to manage. Our metabolisms seem to slow down with each passing year, and cortisol (the stress hormone) loves to join the party, wreaking additional havoc and thwarting fat-loss attempts. The good news? Short bursts of walking don’t overstimulate cortisol like prolonged cardio can. Plus, short bursts vs. continuous steady-state cardio can still help you manage blood sugar and reduce insulin resistance.

Final Thoughts on the Face-Off Between Short Bursts vs. Continuous Walks

The bottom line is that it’s not an “either/or” situation when it comes to short bursts vs. continuous walks. Your body needs variety and thrives on being challenged in different ways. Focus on your fitness goals to help you decide what’s best for you. 

If you want fat loss and a boost in metabolism, do multiple short bursts. If you’re pressed for time, engaging in short bursts of activity throughout the day may be beneficial. You will expend more energy, maintain mental alertness, and incorporate a lot of movement without needing to do a formal workout session. (You’ll be surprised how fast those steps add up!) 

On the other hand, if your goal is cardiovascular health and relieving stress and tension, then continuous walks will do your heart and head some good. If you seek clarity, connection, or stress relief, nothing can replace the benefits of a prolonged walk—whether you enjoy the sounds of nature, turn on some tunes, take your dog, grab a friend, or just enjoy a long stroll alone, preferably through nature.

The main point is that movement does not need to be linear or lengthy to be effective. Whether you are repeatedly interrupting your pace or walking steadily, the mere act of moving puts you leaps and bounds ahead of where you would be had you stayed sedentary. So, get up and get out, because even short walks have great health benefits!