Brisk Walking (3.5 mph)
A purposeful, fast‑paced walk that elevates heart rate without the joint stress of running. It is an excellent entry point for improving cardiovascular health and managing weight.
Calorie Burn Highlights
151
kcal estimated
4.3
Moderate
Beginner
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 4.3 means this activity burns 4.3× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Brisk Walking (3.5 mph)
- 1
Stand tall with shoulders relaxed and eyes looking forward.
- 2
Strike the ground heel‑first and roll through to push off with your toes.
- 3
Swing your arms briskly at your sides to increase intensity.
- 4
Aim for a pace where you can talk but not sing comfortably.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Medium Banana + 1 Tbsp Peanut Butter (~150 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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