Forget 10,000 steps a day: these are the five ways you can really lose weight from walking

 Whether pounding the pavements on your way to work, or pacing around the park, reaching your daily 10,000 step count has been hailed as the holy grail of micro fitness metrics - and let’s face it, the satisfaction you get when your Whoop or Oura says you’ve hit your step goal is pretty addictive.

Getting outside and breathing in fresh air can do wonders for physical and mental health, so it’s no wonder that walking is universally the most popular form of exercise in England. The science shows that regular walking helps to stave off premature death, and reduces the risk of several age-associated diseases, whilst also supporting cognitive and cardiovascular health. And one of the best things about walking? It’s accessible whatever your age and general fitness level.

But trying to hit 10,000 steps may not be the best way to lose weight. Here are the best ways to get more than just a cardio boost on your walk.

Rucking

Rucking (aka walking with a weighted rucksack or vest) is a way of getting a two-for-one workout that offers both muscle-toning and heart-boosting gains. Whilst rooted in military training as a way of preparing soldiers for long-distance travel, the idea of carrying extra weight to upgrade walking workouts is lauded by the likes of celebs like Jessica Biel and Kylie Jenner because it engages your whole body, tightening your core and legs, whilst working your back and shoulders for a top-to-toe workout. The added weight also effectively increases your heart rate and calorie burn.

To get started, experiment with different weights - starting off too heavy could increase the risk of injury. ‘Adding water bottles (one litre of water weighs 1kg) to a backpack allows you to keep track of the weight that you’re using. You can also tip the water out if you need to lighten the load at any point,’ explains Carla Khouri, a mountain leader at Merrell Hiking Club, (merrell.com) Stretch before and after and don’t forget to watch your posture throughout your ruck. Happy rucking!

Numerical wellness trends are all the rage on TikTok right now, and the instructional 6-6-6 walking challenge is the latest hype to liven up a humble stroll. There are various variations of the fitness challenge, but the rules are simple. One way to do the 6-6-6 involves walking for 60 minutes at both 6am and 6pm, with a 6-minute warm-up before you set out and a 6-minute cool-down when you come to the end of your walk. If that sounds like too much time and effort, a more manageable variation entails a 60 minute walk either at 6am or 6pm with a warm up and cool down either side. ‘Whichever version of the trend you try, the key here is the consistency and discipline to not miss a day and keep the momentum flowing,’ explains Kian Patel, founder of walking community All Terrain 95, (@allterrain95).

Setting yourself a morning fitness goal is a great way to take advantage of the brighter early mornings and crush your step goal first thing, whilst ending the working day with a walk can clear your head. There’s also the option to change up your routes and pace to add variety to your workout.