How much calories do you burn walking for 30 minutes

Walking is one of the simplest ways to get fit and maintain heart health. The Physical Activity Guidelines for Americans recommends that healthy adults should aim to walk a minimum of 150 minutes per week, or 30 minutes every weekday.

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Walking seven days per week will burn more calories, and you can add challenges to your walking workout that make it more of a cardiovascular or strengthening exercise.

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How many calories you burn walking briskly in 30 minutes every day, for seven days a week, depends mainly on how much you weigh currently.

Do the Math

Walking burns anywhere from 90 to 200 calories in 30 minutes. You burn fewer calories if you walk at the strolling rate of a 30-minute mile. You burn more calories walking at the brisk rate of a 17-minute mile.

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The more you weigh and the less fit you are, the more calories are burned walking for 30 minutes. At these rates, you burn between 630 and 1,400 calories per week walking briskly for 30 minutes every day.

Vary Your Walking Workout

Vary your walking workout to keep it interesting and you will also burn more calories. Incorporate a couple of inclines into your walking route. If you exercise on a treadmill, set it at a slope for part of the time.

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Walking more extreme inclines makes your workout more like hiking, which burns twice the amount of calories than walking on a flat route. A 155-pound person hiking over hillier terrain than a flat road burns 223 calories in 30 minutes says Harvard Health Publishing.

Add Strength Training

Add strengthening exercises to your walking workout to build muscle. Even though strength training does not burn considerable calories, it replaces your fat with lean muscle mass. Your body works harder to sustain your muscle mass, raising your resting metabolism so you burn more calories throughout the day. Invest in light hand weights or wrist weights and pump your hands as you walk.

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Build lower body muscles by lifting your knees high during part of your walk. Stop every five minutes and do a series of squats or lunges. Or if you don't mind looking unique, incorporate a series of walking lunges while carrying dumbbells. A long lunge will work your glutes, while a short one targets your quads, says ExRx.net.

HIIT or Interval Training

As you get fit, you burn fewer calories doing the exact same workout. Shift your walking workout into a higher gear by doing interval training.

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Start at a warmup pace for a couple of minutes and then walk at a brisk pace. Every five minutes, increase your pace to a sprint level, either by speed-walking, running or skipping rope. Maintain this burst of speed for 30 seconds. Return to a slow walk for a minute and then back to your vigorous pace before the next sprint.

You dramatically boost your heart rate during the sprints, and it stays raised during the recovery period, resulting in more calories burned, reports ACE Fitness.

By multiplying the MET (*) value by the body weight in kg and the duration of the activity, you can estimate the energy expenditure in Kcal specific to a person's body weight. This statement can be expressed as the following formula:

Calories burned = METs x weight x (time / 60)

In this example, walking at a 3.5 MET value, burns Kcal/kg x body weight/h.

So, a 70 kg individual walking for 30 minutes expends the following:

(3.5 METs x 70 kg) x (30 min/60 min) = 122.5 Kcal.

Notes:

• 3.5 is the value in METs for walking
• The time unit is expressed in minutes
• The mass (weight) unit is expressed in kilograms
• We divide the time by 60 (min) because the MET unit uses hour.

(*) MET means 'metabolic equivalent'

Sample Calories Burned Calculations

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Luckily, there are multiple tools online and in stores that can help you calculate how many calories you burn. Some of these tools are online calculators, while others are smartwatches and heart rate monitors.

Either way, by using these tools you will get a better insight into how efficient the body is.

However, not all walks burn the same amount of calories. The speed at which we walk, the terrain, and the temperature can all play a part in how much we burn.

So in this article, we discuss the number of calories burned while walking and tools you can use to measure it. So, keep reading to find out how much you may be burning during a walk.

How Many Calories Are Burned Walking?

Knowing how many calories are burned walking is important knowledge to have. It can help you calculate the right amount of food you need daily. It can also help you work out how much training is needed to lose a certain amount of weight. Either way, the more you know about how much energy is needed when walking can help you make informed decisions about food, weight, and training.

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The amount of calories a person burns when walking is not a simple equation. The temperature, conditions, terrain, and weight all play a part in how much you burn. That can also be said for other sports like running, cycling, rowing, table tennis, and tennis. Each of these kinds of sports is active and burns an average of 300 to 800 calories per hour. But I would like to highlight table tennis since an athlete runs more than 10 km in one game, and if you want to try this sport, then you should choose one of the best ping pong paddles because the right equipment is 50% of victory. The average number of burned calories per table tennis game varies from 300 to 500 calories. However, some online tools can help you estimate this figure easily.

Most popular Online Calorie Calculators:

– Calculator.net
– Mayo Clinic Calculator 
– Keisan Calculator 
– Omni Calculator

If you aren’t interested in rummaging through all the calculators online, the simple answer is:

Walking 5,000 steps will burn on average 250 calories (based on a 75kg male), and walking 10 000 steps will roughly burn 500 calories.

However, don’t rely on the data above if you are planning to count calories in your diet. The data was a mean average of people that walked 10 000 steps or more during a day. So the true figure will vary slightly between different people.

Calories Burned Walking 30 Minutes

Walking 30 minutes a day can burn between 100-200 calories. That means if you walk 30 minutes a day, five days a week, you can expect to burn up to 1000 calories a week. However, the calories burned walking 30 minutes can vary based on the speed you walk.

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So, if you are looking to lose weight by walking only 30 minutes a day, you will need to increase your walking speed.

Alternatively, you can include segments of faster walking followed by brisk walking for similar results.

Calories Burned Waking 45 Minutes

As you start moving up from walking 30 minutes a day to 45 minutes, you can expect to see an increase in calories burned.

This means for 45 minutes of brisk walking you should expect to burn around 300-350 calories. However, for the best results, you should include 10-15 minutes of faster-paced walking, as this can help your body increase the number of calories burned to roughly 400.

Alternatively, if you want to burn more calories, you should start walking over hillier terrain. Doing so will help increase your heart rate, increase muscle use and raise your metabolism. All providing a much better workout than walking on the flat.

Calories Burned Walking 1 Hour

Often talked about, walking 1 hour a day can help prevent heart disease, improve bone, muscle, and tendon health. It is also known to prevent and treat depression.

So, it is not uncommon for many people to choose walking as a form of exercise over sports like running, cycling, and rowing. However, do the calories burned walking 1 hour come close to cycling, running, and rowing? Unfortunately not.

Running and cycling can burn more than 600 calories per hour whereas walking will roughly burn around 500 calories.

However, walking is much easier on the joints and tendons than running. So for many people, this is a safer form of exercise if you are looking for a low-impact workout, that’s not swimming or rowing.

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Calories Burned Calculator – Which is the Best For Walking?

Overall the best calories burned calculator we have found that provides accurate data is the Mayo Clinic Calculator. The Mayo Clinic calorie calculator is based on years of data and gives one of the most accurate estimates of all online calculators.

However, it is still important to know that it is still an estimate. If you are looking for a more reliable tool, look no further than a heart rate monitor. A heart rate monitor is one of the best ways to measure calorie expenditure. This is performed by measuring your heart rate and then calculating the effort required to perform that exercise, thus determining the number of calories you burn in the process.

Some of the brands available that can perform this function on a watch include, Garmin, Suunto, Nike, Fitbit, Polar, and many more. So, if you are wanting to accurately measure the calories during walking or evening running, invest in a good quality heart rate monitor from a well-trusted brand.

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