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Walking with frequent breaks consumes more energy than continuous movement.
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Interval inefficiency activates greater oxygen and calorie expenditure.
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Even short daily commutes can become more effective by following this strategy.
When it comes to running or walking, introducing frequent stops can shake things up—but not without consequences. Stopping and restarting is more energy-intensive than maintaining a steady pace. And here’s the twist: depending on how you frame it, this could either wear you out faster or help you burn more calories. Pick your pill: red or blue? Let’s leave the dramatics behind and dig into the science.
Rest isn’t always restful
A study published in Proceedings of the Royal Society B sheds light on an intriguing phenomenon: exercising with frequent pauses burns more energy than keeping a consistent rhythm. Participants in the study who walked or climbed stairs with 10-30 second breaks saw their oxygen consumption shoot up by 20-60% compared to those who maintained a steady pace.
Why? It’s all about inefficiency. Each time you start moving again from a standstill, your body spends extra energy ramping back up. Francesco Luciano, one of the study’s authors, explains that these repeated starts demand a significant oxygen boost, which adds up over time—especially with shorter intervals.
Want to try it out?
If you’re used to steady-paced workouts, this might seem counterintuitive. But if burning more calories is your goal, micro-breaks could work to your advantage. Every pause forces your body to restart, creating a mini-intensive workout packed into brief intervals. It’s akin to high-intensity interval training (HIIT): short, powerful efforts that drive up oxygen and calorie use.
Even everyday movements, like hopping off the couch to answer the door or chasing down a bus, mimic this pattern. Without realizing it, you’re already tapping into interval training’s calorie-burning potential.
Turning inefficiency into strength
The idea that stopping and starting could be a fitness strategy is as unconventional as it is effective. Traditional wisdom says steady walking is the gold standard, but this research flips the narrative: even the “lost” time in breaks carries a metabolic punch. Those little stops ramp up energy expenditure, making a simple walk surprisingly intense.
Who should try this?
This approach is perfect for those short on time or unable to commit to long workouts. By breaking up your walk with purposeful pauses, you can maximize calorie burn even in brief sessions. Think of it as a time-efficient hack for turning your daily routine into a workout. And if walking feels too tame? Try it with running.
A new take on efficiency
You’ve seen those people bouncing at red lights to “stay active.” Turns out, they might be missing the point. Stopping and restarting uses more oxygen—and calories—than continuous motion. Ironically, the ones who seem to relish every chance to pause might be unknowingly ahead of the fitness game.
In the end, inefficiency isn’t always a bad thing. Sometimes, it’s just what you need to challenge your body and rethink what movement efficiency really means.
(Via The Guardian)