When you want to lose weight, many diet programs and health experts recommend brisk walking as a cardiovascular exercise that burns calories. But what is the right amount of walking each day to help you reach your weight loss goals?
How long to walk each day to lose weight
Aim for a brisk 30 to 90 minute walk almost every day of the week to lose weight. You can walk more on certain days and less on others, but the total length of the week should be at least 150 minutes (2.5 hours) .
You must walk fast enough to be in the moderate intensity exercise zone at 60 to 70% of your maximum heart rate. You have to breathe louder than normal and can speak in full sentences, but you can't sing.1 You can use your heart rate and read the exercise zone from a group of exercises, an app, or a workout monitor. heart rate to make sure you are training at a moderate intensity.
Although you can divide your walking time into periods of 10 minutes or more, you get the added benefit of burning fat when you walk quickly for more than 30 minutes straight after heating.
If you are new to walking, start with shorter walking periods and increase your walking time regularly. You may want to take longer walks every other day at first.
Try not to jump more than one consecutive day. Consistency is good for burning calories and improving your metabolism, as well as for developing new habits. On days when you are not walking, try weight training. If you feel exhausted, take a day off. But be sure to continue walking the next day.
If you've reached your goal and are working to keep it off, the CDC recommends that you spend 60 to 90 minutes most days of the week doing moderate-intensity physical activity without eating more calories than you don't need it. You spend it all day.
How far can you walk in 30 minutes?
If you walk quickly for 30 minutes, the distance you will walk would be:
- 1.5 to 2.0 miles.
- 2.5 to 3.3 kilometers
- 3000 to 4500 steps of pedometer.
What happens if you can't walk for 30 minutes at a time?
Life can be busy. If your schedule does not allow you to walk continuously for 30 minutes, divide it into two or three times a day for shorter periods of at least 10 minutes at a fast pace.
Always heat for five minutes at an easy pace, no matter how long you walk. You can use higher intensity intervals, stairs, and brisk walks to get the most out of shorter workouts. Research published in 2017 shows that high intensity intervals are at least as good as continuous moderate intensity training and can be a good way to exercise for part of your day.4
Calories and fat burned in 30 minutes.
At a brisk walking pace, burn 100 to 300 calories in 30 minutes (depending on your weight) or 200 to 600 calories in an hour. When you walk for 30 minutes or more at a time, some of these calories will come from stored fat.
During the first 30 minutes of exercise, your body burns stored sugars as fuel. These are used after about 30 minutes. To continue, your body releases fat from your fat cells and burns it as fuel. This stored fat is exactly what you want to lose, and it's a good reason to develop your walking resistance so you can walk more than 30 minutes at a time.
Walk almost every day of the week for at least 30 minutes to burn an additional 1,000 to 3,000 total calories during the week and to improve your metabolism every day.
A word from Verywell
You have taken the first step towards a healthy weight and an active lifestyle. It can seem a little intimidating to think about the amount of physical activity required to burn calories. But it is also the amount recommended to reduce the health risks of diabetes, heart disease and more.
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How long to walk each day to lose weight
Aim for a brisk 30 to 90 minute walk almost every day of the week to lose weight. You can walk more on certain days and less on others, but the total length of the week should be at least 150 minutes (2.5 hours) .
You must walk fast enough to be in the moderate intensity exercise zone at 60 to 70% of your maximum heart rate. You have to breathe louder than normal and can speak in full sentences, but you can't sing.1 You can use your heart rate and read the exercise zone from a group of exercises, an app, or a workout monitor. heart rate to make sure you are training at a moderate intensity.
Although you can divide your walking time into periods of 10 minutes or more, you get the added benefit of burning fat when you walk quickly for more than 30 minutes straight after heating.
If you are new to walking, start with shorter walking periods and increase your walking time regularly. You may want to take longer walks every other day at first.
Try not to jump more than one consecutive day. Consistency is good for burning calories and improving your metabolism, as well as for developing new habits. On days when you are not walking, try weight training. If you feel exhausted, take a day off. But be sure to continue walking the next day.
If you've reached your goal and are working to keep it off, the CDC recommends that you spend 60 to 90 minutes most days of the week doing moderate-intensity physical activity without eating more calories than you don't need it. You spend it all day.
How far can you walk in 30 minutes?
If you walk quickly for 30 minutes, the distance you will walk would be:
- 1.5 to 2.0 miles.
- 2.5 to 3.3 kilometers
- 3000 to 4500 steps of pedometer.
What happens if you can't walk for 30 minutes at a time?
Life can be busy. If your schedule does not allow you to walk continuously for 30 minutes, divide it into two or three times a day for shorter periods of at least 10 minutes at a fast pace.
Always heat for five minutes at an easy pace, no matter how long you walk. You can use higher intensity intervals, stairs, and brisk walks to get the most out of shorter workouts. Research published in 2017 shows that high intensity intervals are at least as good as continuous moderate intensity training and can be a good way to exercise for part of your day.4
Calories and fat burned in 30 minutes.
At a brisk walking pace, burn 100 to 300 calories in 30 minutes (depending on your weight) or 200 to 600 calories in an hour. When you walk for 30 minutes or more at a time, some of these calories will come from stored fat.
During the first 30 minutes of exercise, your body burns stored sugars as fuel. These are used after about 30 minutes. To continue, your body releases fat from your fat cells and burns it as fuel. This stored fat is exactly what you want to lose, and it's a good reason to develop your walking resistance so you can walk more than 30 minutes at a time.
Walk almost every day of the week for at least 30 minutes to burn an additional 1,000 to 3,000 total calories during the week and to improve your metabolism every day.
A word from Verywell
You have taken the first step towards a healthy weight and an active lifestyle. It can seem a little intimidating to think about the amount of physical activity required to burn calories. But it is also the amount recommended to reduce the health risks of diabetes, heart disease and more.
How much do you have to walk to lose weight , walk to lose weight , walk , lose weight , weight loss , lose , weight , loss ,
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