Skip Nav

How Much to Walk For Weight Loss

Here's How Many Minutes You'd Need to Walk Each Day to Lose Weight, According to a Trainer

Cropped shot of a woman tying her shoelaces in a gym

Walking may seem too simple to be an effective form of exercise, but if you play your cards right, this familiar movement can be a lean, mean, weight loss-generating machine. While a casual 10-minute stroll won't do it, you don't need to spend hours on your feet, either.

"Thirty minutes or more is a solid goal each day for walking, or really, any type of movement," Nicolette Amarillas, an ACE- and NASM-certified corrective exercise specialist, told POPSUGAR. "Just with all types of exercise, the body will adapt, so it's important to adjust not only the time, but also the intensity of your walking routine in order to see continuous, lasting results."

While even a few days a week can help, Nicolette suggests walking every day for best results — even if you have to adjust the intensity.

"If your goal is weight loss, your pace should be constantly changing throughout the workout, never staying at one pace for more than 30 seconds to a minute," Nicolette said. "For example, you might walk at a pace you could hold a conversation for 30 seconds, then speed up so you're breathing heavily for one minute, and alternate between the two throughout your workout."

You can also try mixing it up each day with a different goal or theme — focusing on hills on Monday, or speed walking on Tuesday, for example — which can help you more consistently stick to a plan. Just don't be afraid to dial down the intensity or take a break if you're body's telling you that you're doing too much too soon.

Image Source: Getty / PeopleImages
More from POPSUGAR
From Our Partners
35-Minute CrossFit AMRAP Workout With Jumping Rope
How to Stay Warm on Cold Winter Runs, According to an Expert
How to Do a D-Ball Over the Shoulder
How to Adjust Your Workouts When Dealing With Runner's Knee
Eight Nights of HIIT For Hanukkah
Simone Biles's New Floor Routine 2020 Details
The Best HIIT Workout Apps
Yoga Video to Ease Digestion When You're Full
Megan Rapinoe Ugly Christmas Sweater
Can Squat Challenges Actually Make Your Butt Bigger?
7 YouTube Pilates Workouts For Toning and Flexibility
The 10 Best Yoga Workouts on YouTube
Latest Health & Fitness
All the Latest From Ryan Reynolds