Jog slowly or walk for at least an hour. Since jogging isn't quite as intense, though, you'll need to do it for about 60 minutes at a speed of 5 mi (8.0 km) per hour to burn 500 calories. If you choose to walk at a more leisurely 3.5 mi (5.6 km) per hour, you'll burn 500 calories in roughly 90 minutes.
You will burn 500 calories if you walk for 90 minutes at a pace of 4 miles per hour while 155 pounds, or for roughly 100 minutes at a pace of 3.5 miles per hour. You can burn the same in 81 minutes by increasing your walking speed to 4.5 miles per hour.
So how many calories are burned when you walk? As a really broad generalisation, it is estimated that going for a 30-minute walk can burn anywhere between 100 and 300 calories. So a daily 30-minute walk is likely to help you burn between 700 and 2100 calories per week.
Most rough estimates revolve around 100 calories burned per mile for a 180-pound person. How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 180 pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories.
The amount of calories required to walk 1 Km equals the weight in Kg (walker of 80 Kg will burn 80 Kcal/Km). Calorie burn depends on body weight, walking speed and time.
Running at a pace of 6 mi (9.7 km) per hour—or 10 minutes per 1 mi (1.6 km)—can burn 500 calories in roughly 45 minutes. To shorten this time down to 30 minutes, you'll need to run at a pace of 8 mi (13 km) per hour. Running interval sprints can shorten the time even further, down to about 25 minutes.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.
You can lose belly fat by walking 3 km, but it's not the only thing you should do. Regular exercise along with a nutritious diet is necessary for weight loss. Walking is a great low-impact aerobic exercise that can help you lose weight, manage stress, and strengthen your heart.
Studies show walking is one of the best ways to shed belly fat, in less time than you think. Researchers reviewed 40 years of studies on exercise and belly fat and found that just 2 1/2 hours of brisk walking a week--about 20 minutes a day--can shrink your belly by about 1 inch in 4 weeks.
Things like your weight, metabolism, speed, and the incline you're walking on matter when it comes to calorie burn, says Albert Matheny, RD, CSCS, nutritional advisor to Promix Nutrition and co-founder of SoHo Strength Lab. In general, you're looking at about 100 calories per 1.6km if you're moving at a brisk pace.
On average, you can burn 100-200 calories during a 30-minute walk and cover 1.5 to 2 miles in that time. You'd have to walk for five hours or for a distance of at least 7.5 miles to burn 1,000 calories.
Running is one of the quickest ways to burn 500 calories. Smith says that an 150-pound person would only need to run about 40 minutes to burn 500 calories if they maintain a 12-minute mile pace (5 mph).
Cardio exercises like running, cycling, swimming, rowing, stair climbing, hiking, and elliptical trainer workouts can burn 500 calories, especially if your workouts are long and/or vigorous.
A 1200-calorie diet can help you lose weight by keeping you on a structured meal plan. This plan removes the extra calories you might get from snacks and sodas throughout the day. Yet, a diet isn't for everyone. People use this diet to eat fewer calories than they expend through exercise.
Start Walking More
Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work. Moreover, this can help in a massive drop of 500g of weight from your body in just three days!
To lose weight quickly, aim to do at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities such as brisk walking, jogging, cycling, or swimming. If you are able to do more, aim for at least 60 minutes of exercise per day.
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.
Example: If you exercise more to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).