How much do you have to walk to lose weight?

How much walking is necessary every day to lose weight?

Try taking a brisk walk for 30 to 90 minutes most days of the week to reduce weight. Some days you may walk more or less, but your weekly total should be at least 150 minutes (2.5 hours). [1]

You should walk fast enough to maintain a moderate-intensity training zone between 60% and 70% of your maximum heart rate. You should breathe louder than normal and speak in complete sentences, even if you haven’t been able to sing. [1] To ensure you’re training at a moderate level, you can use heart rate and training zone measurements from a fitness tracker, app, or heart rate monitor.

While you can break your walking time into segments of 10 minutes or longer, brisk walking for more than 30 minutes at a time, after you’ve warmed up, offers the added benefit of burning fat.

If you are new to walking, start with shorter walks and gradually increase your walking time. At first, you may want to take longer walks once every two days.

Suggestions for Improvement:

1. Clarity & Engagement – The section could be slightly more engaging by emphasizing the benefits of walking beyond weight loss (e.g., improved mood, cardiovascular health).
2. Flow & Readability – Some sentences are a bit technical. You can simplify for a smoother reading experience. For example, instead of “maintain a moderate-intensity training zone between 60% and 70% of your maximum heart rate,” you could say, “walk at a pace where you’re slightly out of breath but can still hold a conversation.”
3. Stronger Conclusion – The ending could be more motivating. Instead of just suggesting longer walks every two days, you could reinforce the long-term benefits: “Consistency is key. Over time, as your endurance improves, walking will become a powerful tool in your fitness journey.”

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Avoid missing more than one day in a row. Consistency is useful for burning calories and improving metabolism, as well as developing new behaviors. On days when you can’t walk, try strength training activities. Take a day off if you feel exhausted. However, he walks again the next day.

If you’ve reached your weight loss goal and are trying to maintain it, the CDC recommends getting 60 to 90 minutes of moderate-intensity exercise most days of the week, without consuming more calories than you burn throughout the day .

How far can you walk in 30 minutes?

If you walk briskly for 30 minutes, you will cover the following distance:

What if you can’t walk for more than 30 minutes at a time?

Life can be hectic. If your schedule doesn’t allow you to walk continuously for 30 minutes, divide it into two or three shorter walks, at least 10 minutes each, at a brisk pace. [3]

Always warm up for five minutes at a slow pace, regardless of the length of your walk. To get the most out of shorter walking exercises, include higher intensity intervals, stairs, and brisk walking. According to 2017 research, high-intensity interval training is at least as effective as continuous moderate-intensity exercise and can be an effective way to incorporate exercise into your day. [4]

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Calories and fat burned in 30 minutes

By walking at a brisk pace you will burn between 100 and 300 calories in 30 minutes (depending on your weight) and between 200 and 600 calories in an hour. When you walk for 30 minutes or more at a time, some of those calories will come from stored fat in your body.

The first 30 minutes of exercise are spent burning carbohydrates stored in the body for fuel. They run out after about 30 minutes. To maintain energy, your body extracts fat from fat cells and burns it as fuel. This stored fat is exactly what you want to lose and is a great incentive to improve your walking endurance to the point where you can walk for more than 30 minutes at a time.

Walk for at least 30 minutes most days of the week to burn between 1,000 and 3,000 extra calories during the week and to boost your metabolism every day.

CONCLUSIONS

You’ve already taken the first step towards maintaining a healthy weight and leading an active lifestyle. Consider how much exercise is needed to burn calories. However, it is also the recommended amount to reduce the risk of diabetes, heart disease and other diseases.

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