How Many Calories Are Burned Walking 20000 Steps? (2023)

Approximately 1,200-1,500 calories are burned walking 20,000 steps.

How Many Calories Are Burned Walking 20000 Steps?

Do you want to know how many calories are burned walking 20,000 steps? Walking is an effective way to burn calories, and if you’re aiming for a certain number of steps, you must know how many calories you’ll be burning. Depending on your height and weight, the number of calories burned per step can vary significantly. On average, walking 20000 steps will help you burn around 900-1300 calories. So make sure to lace up your shoes and keep track of your daily steps!

Calorie Burn in Walking

Walking is one of the simplest and most accessible forms of exercise. It requires no special equipment or clothing, and it can be done almost anywhere. Walking can also help you burn calories and lose weight. The number of calories burned when walking depends on several factors, such as your weight, speed, and terrain.

How Many Calories Burned?

The amount of calories burned from walking depends on several factors such as your weight, how fast you are walking, the terrain you are walking on, and how long you walk for. Generally speaking, a person weighing 154 pounds (70 kg) will burn approximately 143 calories per mile (0.6 km) when walking at a pace of 3 mph (4.8 kph). This means that if you walk for 1 hour at this speed, you will have burned approximately 858 calories during that time.

Factors Affecting Calorie Burn

There are several factors that affect the number of calories burned while walking:

(Video) How many calories do you burn walking 20000 steps?

  • Weight: The more you weigh, the more energy it takes to move your body and the more calories you’ll burn.
  • Speed: The faster you walk, the more energy it takes to move your body and the more calories you’ll burn.
  • Terrain: Walking up hills or stairs requires more effort than walking on flat surfaces and will therefore burn more calories.

Benefits of Walking

In addition to burning calories and helping with weight loss, there are many other health benefits associated with walking. Regular physical activity has been shown to reduce stress levels, improve mental health, boost immunity, reduce risk of chronic diseases such as heart disease and diabetes, strengthen bones and muscles, improve balance and coordination, increase energy levels and help with sleep quality. All these benefits make walking an excellent form of exercise for people of all ages and fitness levels.

20000 Steps Challenge

The 20000 steps challenge is a popular goal set by people who want to increase their daily activity level or physical fitness. It involves aiming to complete 20 000 steps in one day by tracking them using a pedometer or fitness tracker app such as Fitbit or Apple Healthkit. Doing this challenge can help to improve overall fitness level as well as burning additional calories for those looking to lose weight.

Understanding 20000 Steps

20000 steps is equivalent to around 10 miles (16 km). Depending on individual fitness level this could take anywhere from 2-6 hours depending on how fast someone walks. For those just starting out it is recommended to start off slowly by gradually increasing their steps over time until they reach their goal of 20 000 steps per day. It is also important to remember that this should be done in addition to other forms of exercise such as strength training or cardio activities like running or cycling for maximum benefit.

Benefits of 20000 Steps Challenge

Doing the 20000 steps challenge can have various health benefits such as increased physical activity levels which leads to improved overall fitness levels; increased calorie burning which helps with weight loss; improved balance; increased strength; improved cardiovascular endurance; better sleep quality; reduced stress levels; improved mental health; boosted immunity; reduced risk of chronic diseases like diabetes or heart disease; stronger bones & muscles etc.. Additionally doing this challenge regularly can help build healthy habits which in turn leads to better overall health & well being in the long run!

Walking Tips & Techniques h2 >
When looking to lose weight through walking there are certain tips & techniques that can be used for maximum benefit: wear comfortable shoes & clothing that wont restrict movement; warm up before starting your walk by doing some light stretches; start off slowly then gradually increase your speed & distance over time; listen to music or podcasts while exercising for motivation & enjoyment ; change up your route every now & then so it doesnt become too boring ; track progress using a pedometer/fitness tracker app ; drink plenty of water before , during & after each walk ; cool down after each session with some light stretches ; set goals so you have something specific aim towards . All these tips will help make sure that each session is enjoyable & beneficial!

< h2 >Strength Training To Increase Calories Burned Through Walking h2 >
Strength training is another great way to increase calorie burning when combined with regular walks . Strength training exercises use resistance against gravity , bodyweight , machines , bands , weights etc.. Doing these exercises helps build muscle mass which increases metabolism meaning more energy/calories are burned even when not exercising . Strength training also helps improve balance , coordination , core strength & posture which further enhances calorie burning potential during walks . Some good strength training exercises include squats , lunges , push ups , pull ups , planks etc.. Doing these exercises 2-3 times per week along with regular walks will provide maximum benefit !

(Video) How Many Steps Should You Take To Lose Fat? (HIT THIS NUMBER!)

Improving Aerobic Endurance To Maximize Calories Burned From Walking

One of the most important aspects of increasing your aerobic endurance and burning more calories from walking is improving your aerobic capacity. Aerobic capacity is the bodys ability to use oxygen to produce energy during physical activity. When it comes to walking, improving your aerobic capacity will help you walk longer distances and burn more calories.

High Intensity Interval Training (HIIT) is a great way to improve your aerobic capacity. HIIT involves short bursts of high intensity exercise followed by periods of rest or lower intensity exercise. For example, you may walk fast for one minute, followed by two minutes of a slower pace. HIIT helps to increase the amount of calories burned during a moderate-intensity workout like walking because it increases endurance and pushes the body harder than it would normally go at a steady pace.

Creating a Calorie Deficit Through Healthy Eating Habits while Walking

In addition to improving your aerobic endurance through HIIT, creating a calorie deficit through healthy eating habits will also help you maximize the number of calories burned from walking. In order to create a calorie deficit, you need to consume fewer calories than you burn which will lead to weight loss over time. To do this, focus on increasing your protein intake and decreasing your carbohydrate intake while eating healthy fats and fiber-rich foods as well. Protein helps build muscle which can aid in burning more calories while carbohydrates can cause blood sugar spikes that leave you feeling sluggish and unmotivated.

Different Types Of Workouts Combined With Walking For Calorie Burn

In addition to improving aerobic endurance and creating a calorie deficit through healthy eating habits, adding different types of workouts along with walking can help maximize calorie burn as well. High intensity walks or intervals are great for increasing calorie burn because they involve short bursts of intense effort followed by periods of rest or lower intensity activity which helps keep the body working hard even during rest periods. Fartlek or speed play workouts are also great for burning more calories as they involve alternating different paces throughout the walk in order to keep the body guessing and working hard throughout the duration of the walk.

Conclusion On How Many Calories Are Burned Walking 20000 Steps

Overall, walking 20000 steps can be an effective way to burn calories if done correctly with proper form and technique coupled with increased aerobic endurance through HIIT workouts, healthy eating habits that create a calorie deficit and different types of workouts combined with walking for maximum calorie burn. Depending on factors such as weight, age and effort level; an individual could expect anywhere from 500-1000 calories burned in one session depending on how much effort they put into it during their walk.

(Video) How many Calories does walking 10k steps BURN? 🔥 shorts

FAQ & Answers

Q: How many calories are burned walking 20000 steps?
A: Depending on the person’s weight and walking speed, a person can expect to burn anywhere from 400-600 calories when walking 20000 steps.

Q: What factors affect the number of calories burned when walking?
A: The number of calories burned when walking is affected by several factors, including body weight, speed, terrain and incline. Walking on an incline or at a faster pace will increase the amount of calories burned.

Q: What are the benefits of walking?
A: Walking has a number of health benefits including improved heart health, increased energy levels, better circulation and improved joint mobility. Walking can also help with weight loss by burning excess calories.

Q: What is the 20000 Steps Challenge?
A: The 20000 Steps Challenge is an initiative to encourage people to walk 20000 steps in one day as part of an exercise plan or healthy lifestyle change. This challenge can help people become more active and reach their fitness goals more quickly.

Q: What tips and techniques can be used for effective walking for calorie burn?
A: The most effective tips for burning more calories while walking include increasing your pace, using proper form and technique, taking breaks when needed and using strength training to increase calorie burn. Additionally, incorporating high intensity interval training into your walks can also help maximize calorie burn.

(Video) How Many Steps a Day You Should Walk to Burn Fat

Overall, it is evident that walking 20000 steps will burn anywhere from 1000 to 2000 calories depending on the individuals weight and walking speed. This is an excellent way to increase physical activity, lose weight, and improve overall fitness.

Author Profile

How Many Calories Are Burned Walking 20000 Steps? (1)

Mark Clennon, a talented entrepreneur and Florida native, founded URBN FRESH upon relocating to New York City and discovering a lack of community within the creative scene. With a deep passion for music, art, and the creative process, Mark was motivated to create a space where like-minded individuals could come together and express themselves through these mediums.

URBN FRESH is the result of Mark's drive to cultivate a community where individuals can turn up and let loose in a safe and inclusive environment. By providing a platform for artists and musicians to showcase their talents, Mark has successfully established a unique space that fosters creativity, collaboration, and growth.

Mark's commitment to creating a vibrant community that celebrates art, music, and the creative process is truly admirable. He has successfully created a space where individuals can connect, collaborate, and thrive together. URBN FRESH is a testament to Mark's entrepreneurial spirit, and his dedication to building a community that celebrates individuality, diversity, and creativity.

(Video) I Walked +20,000 Steps A Day & This Is What Happened!

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Is 20000 steps a day good for weight loss? ›

Is Walking 20000 Steps A Day Good For Weight Loss? Yes, it is. From the numbers seen above, walking helps burn calories which equates to weight loss and the faster and further you walk the more calories you burn.

Is walking 20000 steps a day too much? ›

Is 20,000 steps a day considered active? If you were to walk 20,000 steps a day, you are going to find that this is going to be considered an active lifestyle. In fact, it is often considered to be a very active lifestyle since a lot of people struggle to get to 10,000 steps a day.

Is it healthy to walk 20k steps? ›

There are so many benefits of walking 20000 steps a day, from improving the function and health of your body to improving your mental well-being and cognitive performance.

How many miles is 20k steps? ›

How far is 20,000 steps in miles/km? For a person with an average walking stride length between 2.2 feet and 2.5 feet, it adds up to roughly 10 miles (16 km).

What will happen if I walk 20,000 steps a day for a month? ›

Walking is a physical exercise and also burns calories. If you want to try the 20000 steps a day weight loss, you may expect great results: reduced stomach fat, improved sleep, boosted immune response etc. As good as it sounds, walking 20000 steps a day weight loss has its cons.

How many steps a day is considered very active? ›

Low active is 5,000 to 7,499 steps per day. Somewhat active is 7,500 to 9,999 steps per day. Active is more than 10,000 steps per day. Highly active is more than 12,500.

Why am I not losing weight by walking? ›

When Does Walking Not Work so Well? However, if someone is walking every day and not seeing any results, they simply aren't burning enough calories (or they are taking too many calories in through their food). Some of us hear that walking 30 minutes a day is ideal.

Does walking 20000 steps build muscle? ›

You will feel it

Contrary to the belief that you need to run or workout in the gym to feel the muscle burn, walking 20,000 steps regularly will give the muscles in your legs and behind a good workout.

How far do you have to walk to lose a pound? ›

"Generally, 1 mile (or roughly 2,000 steps) walked equates to [burning] 80 to 100 calories." There are 3,500 calories in 1 pound. "This means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

What happens to your body when you walk a lot? ›

For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

How many steps to burn 1,000 calories? ›

You only burn 30-40 calories for every 1,000 steps you take, so you'd have to get 33,000 steps each day to burn 1,000 calories from walking alone. It's extremely difficult to do that unless you have an active job. Fortunately, research shows that getting 8,000 steps per day is enough to improve your health.

How much is too much walking? ›

There is no set number of miles that is considered too much (or too little) for all walkers. However, it is wise to start with shorter walks and gradually increase mileage as fitness goals are met.

How many steps a day to lose weight? ›

Yet, a study published in the journal Obesity found that getting 10,000 steps per day, with about 3,500 of those as moderate to vigorous physical activity for at least 10 minutes at a time, was found to be associated with enhanced weight loss in a behavioral intervention that included a calorie-restricted diet.

What happens if you walk 10 miles a day? ›

Building up to a 10-mile walk every day will lead to substantial improvements in your cardiovascular health and psychological well-being. Additionally, walking can support a weight loss program, particularly when combined with dietary changes.

How many miles a day should I walk? ›

Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.

How many steps to burn 500 calories? ›

It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

Is it possible to walk 1 million steps in a month? ›

In total for the month, I managed to move 1,001,000 steps and cover 502 miles. I ran 471 miles, walked 31 miles and burned 76,000 calories. All of this took me 66hrs and 22min. It's hard to actually put into words how personally rewarding this journey was.

How many steps should you take a day by age? ›

And for adults younger than 60, the risk of premature death stabilizes at about 8,000 to 10,000 steps per day. This means that adults ages 59 and younger can benefit the most from 8,000 to 10,000 steps per day, and adults ages 60 and older have the most benefits from taking 6,000 to 8,000 steps per day.

How long does it take to see results from walking? ›

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

How many steps is 2 miles? ›

5,000 steps make about 2 miles.

The exact number depends on the individual's height and stride length. For a woman with an average stride length (2.2 ft), 5,000 steps are 2.0816 mi, and for a man with an average step (2.5 ft), it's 2.3674 mi.

Does step count count as exercise? ›

Experts say, walking 10,000 steps is a form of low-to-moderate intensity cardio exercise. Thus, it can be equivalent to other low-moderate intensity cardio exercises like cycling, elliptical cross trainer, swimming and aquatic exercises.

Will I get skinny if I walk everyday? ›

Physical activity, such as walking, is important for weight control because it helps you burn calories. If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you'll burn.

How can I speed up walking to lose weight? ›

Tips include:
  1. Picking up the pace. ...
  2. Wearing a weighted vest. ...
  3. Walking uphill. ...
  4. Focusing on form and posture. ...
  5. Incorporating resistance training intervals. ...
  6. Power walking in intervals. ...
  7. Doing three shorter walks a day. ...
  8. Aiming for more steps each day.
Jul 19, 2019

How to speed up metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

What is the average 20k steps a day? ›

20,000 steps could mean that you have travelled for about 9.2 miles! It may seem unrealistic for some people considering the distance it requires for it to be achieved. Despite its challenge, there are actually people who are committed into doing it on a daily basis.

How many calories in a pound? ›

The magic number of calories bandied about for decades has been 3,500—subtract that number from your diet or burn off 3,500 calories more than what you consume, and you'll lose 1 lb.

How many steps would you do in a mile? ›

2,000 steps

An average person has a stride length of approximately 2.1 to 2.5 feet. That means that it takes over 2,000 steps to walk one mile and 10,000 steps would be almost 5 miles.

How realistic is it to lose 10 pounds in a month? ›

You can safely lose up to 10 pounds in just a month. While this will not be easy, it is doable if you commit. According to the 2015-2020 Dietary Guidelines for Americans, in order to lose body weight, people may need to reduce the number of calories they consume and increase their physical activity.

What is the best time to walk to lose weight? ›

The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.

How many steps do you need to take a day to lose 1 pound a week? ›

Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.

Do steps burn belly fat? ›

Walking reduces belly fat

One of the most effective ways to reduce belly fat is to regularly take part in aerobic exercise, such as walking ( 19 , 20 ).

How many steps a day to lose 3 pounds a week? ›

An hour in the gym (400 to 500 calories) plus 6,000 steps of being active throughout the day (300 calories) plus following the Pritikin Eating Plan (500-calorie deficit) nets you about a three-pound weight loss every week.

How many steps do I need to walk a day to lose 2 pounds a week? ›

For healthy, sustainable results, you should aim to shed no more than 1 to 2 pounds per week. Walking 10,000 steps per day for a week burns roughly enough calories to melt a pound of fat.

How soon can you see results from walking? ›

After 3-4 days of walking: you will notice the “better fit” or more room in your clothes! After 7 days of walking: real changes are happening! You have used body fat as energy (fat burning!) Muscles feel more toned!

Is it better to walk faster or longer? ›

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Does walking tone your butt? ›

Walking is absolutely a great form of exercise, and one that doesn't get a ton of love because it's so chill and easy compared to other forms of exercise, Saltos says. But, rather than building butt muscles, walking can actually make your bum a bit smaller.

What happens if you walk everyday for a month? ›

7 Things That Happened When I Made Myself Go For A Walk Every Single Day For A Month. For a such simple, approachable activity, walking certainly does deliver some remarkable health benefits. Studies show that a daily brisk walk can help lower blood pressure, reduce belly fat, increase energy levels, and improve mood.

Why do I gain weight after walking a lot? ›

When you exercise regularly, your body stores more glycogen to fuel that exercise. Stored in water, glycogen has to bind with water as part of the process to fuel the muscle. That water adds a small amount of weight, too.

Should you walk everyday or take a day off? ›

Typically, rest days aren't necessary for light cardio. This includes activities like leisurely walking or slow dancing. It's safe enough to do every day, unless your doctor says otherwise. But if you're doing moderate or vigorous aerobic activity, rest days are essential.

How much can you realistically walk in a day? ›

Trained Walkers

That suggests that If a walker is well-trained and takes breaks, they can walk 20 miles in a day. If a walker doesn't take breaks and is going fast, they may be able to cover 30 miles in a day.


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