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How Long Should You Walk to Lose Weight?

Walking for Weight Loss

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Updated April 09, 2014

Three walkers Depositphotos.com
How Long Should You Walk Each Day?
You will get the most benefits of fat-burning when you walk continuously for 30 minutes or more. At a brisk walking pace, that will be 1.5 to 2 miles. Walk most days of the week to burn an extra 1000 to 3000 calories per week and to improve your metabolism each day.
  • 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 5-10 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?

How Long Should I Walk Each Week?

  • For weight loss, walk most days of the week.
     
  • Time spent walking per week should be 5-10 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.

Next Page > Walking Workout Schedule for Weight Loss

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