How Long Should You Walk to Lose Weight?

Walking for Weight Loss

Woman walking dog in Arboretum, Seattle, Washington
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How Long Should I Walk Each Day for Weight Loss?

Walking continuously for 30 minutes or more is best for fat-burning. It takes that long for the body to burn enough calories that it needs to release fat from your fat cells and use it for fuel. Walk most days of the week for at least 30 minutes to burn an extra 1000 to 3000 calories per week and to improve your metabolism each day.

How Far Would I Walk in 30 Minutes?

If you walk at a brisk walking pace for 30 minutes, the distance you will cover would be 1.5 to 2 miles.

In kilometers, that is 2.5 to 3.3 kilometers.

Weight Loss Walking Workout

  • A walking workout of 30 to 60 minutes at 50-70% of your maximum heart rate is recommended for walking for weight loss. Use the Target Heart Rate Calculator to find the right heart rate, which varies by age.
  • Start with walking at an easy pace for five to 10 minutes.
  • Stop and do some stretches and flexibility exercises.
  • Walk at a brisk pace at your target heart rate for 30-60 minutes.
  • Cool down at a slower pace for 5 minutes.
  • Finish with some gentle stretches.
  • For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
  • Maximize your 30-minute walk

What if I Can't Walk for 30 Minutes?

  • Start with the Beginners Walking Tutorial or our 30 Day Quick Start Walking Plan to build up your time and endurance.
  • If your schedule doesn't permit walking continuously for 30 minutes, break it up into walking two or three times a day for shorter periods of at least 10 minutes at a brisk pace. Always warm up for 5 minutes at an easy pace no matter what duration you will be walking.

How Long Should I Walk Each Week?

  • For weight loss, it is recommended that you walk most days of the week. You should walk five days per week at a minimum. If you can walk every day, that is even better.
  • Try not to skip more than one day in a row. Consistency is good for burning calories and improving your metabolism, as well as for building new habits.
  • Your total time spent walking per week should be five to 10 hours.
  • On your non-walking days, try some strength training exercises.
  • If you find yourself worn out, take a day off. But be sure to get back walking the following day.

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