Walking can also be a heart-pounding, calorie-burning workout that helps fight inactivity and its related metabolic diseases. In this Walking for Weight Loss guide, we’re going to explain exactly how to intensify your walks for maximum health effects without feeling pressure to break into a run if that’s not an option for you.

For weight loss, walking at a moderate pace for 30-45 minutes per day, or 150 minutes per week, is generally recommended and supported by studies in the past few years. If you were to add speed, incline, and/or resistance, you may be able to walk for a shorter amount of time to reap the same weight loss benefits.