Walkers can burn 457 calories race walking, which is 116.6% more calories compared to walking at a leisurely pace of 2.5 mph.ĭoing yard work like mowing the lawn burns 18% less calories compared to race walking, but at 387 calories per hour, that’s still more than what you’ll burn by walking a dog. The most effective way to burn the most calories is race walking or walking at a speed of 6 mph or greater. If you wanted to burn 1,000 calories just by walking, you would have to take approximately 23,809 steps. Which means that walking 10,000 steps burns 421.5 calories. Calories burned walking 10,000 stepsĮvery step you take burns approximately. Walking with lower resistance by going down stairs burns 20.97% fewer calories than walking on a flat surface. However, it takes 59.6% longer to burn 2,000 calories walking at a brisk pace of 3.5 mph on a flat surface compared to going uphill at the same speed. Walking uphill burns 58.05% more calories than walking on a flat surface at the same speed over the course of an hour. Calories burned walking uphill vs flat surface vs downstairs Walking at 5 mph takes the shortest time to burn 2,000 calories at only 3.6 hours. This is 26.7% longer in comparison to a brisk walking pace of 3.5 mph. To burn 2,000 calories, a person weighing 155 lbs needs to walk 9.5 hours going at a consistent speed of 2.5 mph. Number of hours of walking to burn 2,000 calories In order to burn 2,000 calories, you will need to increase your walking distance by 301.7%, for a total of 23.7 miles.īurning 1,500 calories requires walking 17.8 miles which is 50.8% further compared to the distance needed to burn 1,000 calories. To burn 500 calories, a person weighing 155 lbs needs to walk 5.9 miles going at a speed of 2.5 mph. It would take you approximately 284.4 minutes to burn 1,000 calories. Walking at 2.5 mph, you burn 3.52 calories for each minute you walk while walking for 30 minutes at the same pace burns 105.5 calories. You burn 166.8% more calories walking 5.0 mph for one hour in comparison to 2.5 mph. Calories burned walking per hourĪ person weighing 155 lbs burns an average of 211 calories per hour when walking at a speed of 2.5 mph. For comparison, see our analysis of calories burned running and calories burned cycling. Note: For consistency, this analysis used data from a person weighing 155 lbs and walking at an average speed of 2.5 mph (16 minutes / mile). Calories burned walking uphill vs flat surface vs downstairs.Walking duration to burn 500, 1,000, 2,000 calories.In fact, activities like walking was the top fitness trend in 2021, so we wanted to analyze just how much walking benefits weight loss and how many calories will walking burn. That intense, jam-packed hour will definitely help you reach your weight-loss goals quicker than just going for a walk.Ĭalculations are based on a 130-pound woman.In order to stay active and enjoy the benefits of exercise, people began getting active outdoors during the pandemic. So even if you have an hour to work out, spend 30 minutes running, 20 minutes doing strength training (muscle mass increases your metabolism, which helps you burn calories faster), and 10 minutes stretching (to help prevent injury and soreness). Jogging burns more calories per minute than walking, so you can lose weight faster by learning to love running - here's an eight-week plan to get you up to speed. The bottom line is that the harder you work, the more calories you'll burn, which is the key to losing weight. A 60-minute walk at 4 mph with a 10 percent incline burns 567 calories! If you'd rather pick up the pace and jog at 6 mph for 30 minutes with a 5 percent incline, then you'll burn 363 calories. Or, if sprinting isn't your thing, add incline. Every minute of sprinting at 8.5 mph not only burns 13 calories (as compared to 4 calories at 4 mph and 9 calories at 6 mph), but will also help diminish belly fat faster. Whether you walk or run, instead of keeping a consistent pace, an even better option is to incorporate speed intervals. But if you tend to walk slower, then you definitely won't burn as many, and if your jogging pace is closer to 7 mph, then you'll make more use of your 30 minutes by jogging. Here's how many you'll burn briskly walking compared to jogging:Ħ0-minute walk at 4 mph (15 minutes per mile): 243 calories burnedĦ0-minute walk at 4.6 mph (13 minutes per mile): 270 calories burnedģ0-minute run at 6 mph (10 minutes per mile): 270 calories burnedģ0-minute run at 6.7 mph (9 minutes per mile): 300 calories burnedīoth the 60-minute walk at 4.6 mph and the 30-minute run at 6.0 mph burn the same number of calories. If you ditch 250 calories from your diet, you'll need to burn 250 with exercise. In order to lose a pound a week, you need to cut out or burn a total of 500 calories a day. Losing weight is all about creating a calorie deficit. 20 Minutes and Done! Full-Body HIIT Workout
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