How to Burn 600 Calories by Walking & Jogging

Burning calories is a key component of any weight loss plan, but you must also burn calories to prevent weight gain if you're already at your goal weight. Both walking and jogging are effective ways to burn calories, and they are good ways to get the recommended 150 minutes of moderate-intensity exercise you need each week. If your goal is to burn 600 calories a day or a week, you can do that all at the same time or you can break it up into smaller more manageable amounts of time.

A woman is walking outside. (Image: Purestock/Purestock/Getty Images)

Step 1

Go for a leisurely stroll. You'll need to stroll for about three hours to burn 600 calories. Make strolling enjoyable by walking through the mall for three hours or by taking your children to the zoo for the afternoon.

Step 2

Take a brisk walk. If you walk at a rapid pace, you'll burn 600 calories in about two hours. If you can't keep up this pace for a solid two hours, break it up into smaller chunks. Walk with a coworker over your lunch break and then take your dog for a walk when you arrive home. You'll still burn a total of 600 calories, just not all at one time.

Step 3

Jog through your neighborhood for just less than an hour to burn 600 calories. If you're looking for the quickest way to burn 600 calories, jogging fits that bill because you don't even need to carve out an entire hour to devote to your exercise routine.

Step 4

Alternate walking and jogging during one exercise session. For example, if you walk briskly for 20 minutes, you'll burn 100 calories. Follow that brisk walk with 20 minutes of jogging to burn an additional 225 calories. Do the same routine again, and you'll burn a little more than 600 calories. You might do one circuit in the morning and another in the evening if you don't have time to do the routine twice at one time.

Tip

The numbers provided are for a 150-pound person. The calorie counts will be slightly different for a person weighing much less or much more than 150 pounds.

Warning

If you're new to walking or jogging, speak to your doctor before starting your new exercise routine.