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How Many Calories Do 20000 Steps Burn? 20,000 Steps a Day Weight Loss Strategy

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Is it worth spending time walking and are there any benefits? Let me tell you walking is one of the easiest workouts. It doesn’t need any machine or schedule. You can walk anytime during the day. Exercise is one important part when you are on a diet. Exercise is important and doesn’t depend on age, physical condition, and sex. 

Walking is the primary form of exercise. That helps you to create positive changes in your life, especially weight loss, improvement in the cardiovascular system, and better sleep. But the question is how many calories do 20000 steps burn And what are 20,000 steps of a day weight loss strategy? Here is the answer to the question, you can burn up to 600-1000 calories if you walk 20,000 steps a day depending on your body weight, duration, and workout intensity.

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For example, A person with a weight of 125 pounds can burn up to 135 calories if he walks for 30 minutes. While another person with a weight of 155 pounds can burn up to 175 calories if he walks at the same time. If you increase your pace if you want to burn more calories. If you are planning to walk 20,000 steps a day then it is an excellent idea. It will be challenging but you can feel the change in your body. Walk with us to know all the details.

How Much Do You Walk

As you know walking is one the simplest and the easiest exercise as it doesn’t require any schedule or machine for a workout. You can walk whenever you want to walk with no time limit. You can walk up to 2,000-4,000 steps while doing your daily work. Some studies say that you can set 10,000 steps a day and can set it as a target. But you don’t have to take it as the main goal. You can add extra steps as well and it will be very beneficial to you. These small steps can help you to improve your health. Always remember to start with small steps and then reach the main goal.

You can walk 20,000 steps depending on your sex, height, speed, route, stride strength, and fitness level. The distance can be different and can vary from person to person. There are approximately 10 miles on average for 20,000 steps. It will take more than 2 hours to complete the daily routine. If you walk 4 miles, it will take approx 2 hours & 30 minutes. So, 20,000 steps can be difficult to walk, so you can walk 3000-4000 steps daily. Then you can add the steps slowly when you are comfortable and then reach your desired goal.

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If you have decided to walk, start with 10,000 steps. You will feel pain in your legs during the starting interval. But once you do it regularly your body will get habitual and then you can increase your steps from 10,000 to 20,000. 

How Many Calories Do 20000 Steps Burn
How Many Calories Do 20000 Steps Burn

How Many Calories Do 20000 Steps Burn?

Walking 20,000 steps can be very challenging in this busy schedule where you don’t have much free time. As walking doesn’t require any equipment. You just need to take out comfortable clothes from your cupboard and footwear. Remember, to pick up the right shoes so that you can reduce the risk of injury. When you are choosing the shoes make sure that they are lightweight, fit you perfectly, and provide absorption.  

As discussed above walking depends on sex, height, age, and weight, along with its intensity, walking speed, and distance of walking. 20,000 steps include 10 miles of walking which means 2,000 steps is equal to 1 mile. If you are planning to walk then make sure you are on proper nutrition and drink enough water to be hydrated. You can get the desired results within the near time. Not only this, walking can help you lose your metabolism to work faster and you will see your reduced belly within a few weeks.

By this, you can figure out that walking 20,000 steps can help you in weight loss. So, if you do 20,000 steps daily you will find a lot of difference in your body weight. You will be able to burn more calories at a faster pace. In the starting, you will find it challenging but once you start it regularly then you will be able to complete the target on time. 

Pros of 20,000 Steps a Day Weight Loss

Walking 20,000 steps is a challenging task. But, still, if you can walk 10 miles you can have many health benefits that will help your body to improve health and body and also help you to burn a lot of calories. It can help you to improve your strength training, stamina, and cardiovascular. Walking will help you boost your stamina and help you gain your lost strength and you can feel the energy in your body.

Those who are depressed about belly fat and still not able to find a proper way to reduce belly fat then you can look forward to walking. It will surely work on your metabolism and help you to reduce your belly fat. It will also help you to maintain your mental health, heart health, and also weight management. Walking 20,000 steps not helps you with weight loss but also has many benefits:

1. 20000 Steps A Day Weight Loss: Reduced Belly Fat 

Many of us feel shy about belly fat. No more worries now as studies have shown that walking is the best exercise that helps to reduce abdominal fat/obesity, which means it helps you to reduce harmful fat – visceral fat. Those who are interested in losing weight, especially belly fat can walk and hit the target of at least 10,000 steps regularly and you can find your belly fat reduced. If you want you can increase your steps and you will be able to lose weight at a faster pace. You can burn up to 550 -850 calories each day. 

Now, you know that walking helps you to reduce belly fat. So, now you can add walking to your workout schedule and do it regularly to get rid of unwanted belly fat. 

2. Better Sleep

Whenever you perform an intense workout you need to have proper sleep. If your working schedule is really busy and you still manage to perform your workout remember to have proper sleep. Your body needs to have proper sleep and rest so it can recover from pain, stress, and injuries. If you can have a shower before going to bed as it helps you to fall asleep easily. You will be able to take a deep sleep so that you can be refreshed and feel relaxed when you wake up in the morning. 

Many people suffer from a sleep disorder or sleep loss due to work pressure. Walking or other workouts can help you with this problem. When you feel exhausted after performing a workout, your body will get tired and which will force your body to shut down fast and you will be able to sleep fast. If you sleep early you can get up fast in the morning. Sleep will help you to feel sharper, improve your immune system, and boost cognitive development. 

3. 20000 Steps a Day Weight Loss: Helps to Improve Stress Management

Physical exercise is an excellent way to reduce stress and improve your wellness. It can be improved with walking as well. Walking works as therapy. If you walk close to nature like a zoo, park, river, or countryside. Walking 20,000 steps can help you to have a clear vision and you will be able to think actively. After walking you will have a clear mindset and you will think about everything in a positive way. 

You can practice meditation in fresh air, sunlight, and nature. It will help you to reduce stress and fill your mind with positive thoughts. By walking you can solve two problems like relaxing and also enjoying the beauty of nature. You can even perform workouts in the fresh air. It will help you to freshen up your mood and can fill your day with positive energy. 

4. Reduced Joint Pain

Walking can help you to increase blood flow and helps to strengthen your muscles near joints. If you walk regularly it helps you to reduce joint pain. But remember it will only work if you perform walking properly. For this, you need to wear proper shoes so that it doesn’t cause you any harm. If you wear tight shoes it can cause you pain and joint pain. So, wherever you go for a walk wear comfortable clothes and shoes so that they help in blood circulation and reduce joint pain. 

Walking can be fruitful for elderly people because they usually complain of joint pain. Walking is a very good exercise for them as they can get rid of joint pain by walking. Walking will help in proper blood circulation which will reduce joint pain and help them to gain their lost stamina.

4. 20000 Steps A Day Weight Loss: Improved Digestion

Regular walking can help to improve your bowel movement and protect you from indigestion. It will prevent you from bloating and acidity problems. Walking can reduce all these problems and helps your bowel to function properly. So, If you suffer from all these problems then you must practice walking as it will help your immune system to properly and increase your bowel movement. 

5. Boosted Immunity System

Regular walking exercise can help you to improve your immune system. It will boost your immune system and help you to reduce the risk of diseases like cardiovascular disease. It will improve metabolic syndrome as well. It will help your immune system to work fast and protect you from various diseases. 

Cons of 20000 Steps a Day Weight Loss

Walking has so many benefits but, sometimes it is not considered safe. Walking 20,000 steps a day can help you to get slim fast, improve your overall health, and trim your waistline. But you must remember to do it properly otherwise it can have negative impacts on your body and health. Here are some cons of walking 20,000 steps for weight loss. 

1. 20,000 Steps a Day Weight Loss: Takes Time

If your schedule is very busy and you are living a fast-paced life then you will find walking 20,000 steps very difficult and time-consuming. If you walk at the speed of 4 mph for 2.5 hours then you have to spend most of the walking only. So, if you have a busy schedule then you can walk only 3000-4000 steps daily for at least 2 hours and you won’t be able to lose much weight. So, walking 20,000 steps can be challenging for you. 

2. Makes You Feel Tired

Walking 20,000 steps regularly can be very challenging as you have to walk for 10 miles which will make you tired very soon. It can be more exhausting if your lifestyle includes many more workouts besides walking. It can even increase your stress level and disturb your sleep. If you are still trying to complete the target of 20,000 steps then you can feel tired wherever you go. So, walking 10 miles can be challenging and can lose your energy very fast. 

3. 20,000 Steps a Day Weight Loss: Increased Appetite

If your target is to walk 20,000 steps with a proper diet plan to lose weight then it becomes even more difficult as walking requires a loss of energy. If you walk for long hours you feel hungry and then you will be able to eat a lot more food than your usual diet which means it will increase your calorie intake.

It can be more challenging because when you are on a diet and need to stick to it then your body won’t be able to get proper nutrition because of this your body will not have the energy to perform your daily task. This can leave your body completely tired and thus will disturb your sleep as well.

Walking 20,000 Steps a Day Weight Loss Tips

Still finding walking 20,000 steps a day challenging. No need to worry, here are some tips you can opt for. It will help you to complete your daily target which further leads to burning more and more calories. Once you apply these tips in your daily lifestyle you will be able to lose weight and get a slimmer body at a faster pace. Now, whenever you think of stopping the workout just follow these and you can get a new path to complete the target:

1. 20,000 Steps a Day Weight Loss: Walk at Work

When we talk about walking it can be done anywhere and anytime. No need to take stress about how you will complete 20,000 steps in a day. You can walk even at your workplace. To complete 20,000 steps in a day you can walk to the office if it is nearby or if you use public transport then also you prefer walking most of the time. It is very difficult to walk alone, so you can go along with your buddies and walk around it keeps you engaged. Walking can be fun if you do it with enjoyment and positive energy. You will be able to see the difference in a few days. 

2. 20,000 Steps a Day Weight Loss: Walk At Your Home

You can walk at home and add so many steps while doing your daily routine work. You can read a book while walking, listen to music, or talk on the phone. You can walk for long hours and then take a rest for a few minutes and then you can start walking again. Just remember to keep yourself properly hydrated so that you have energy and the ability to complete 20,000 steps in a day.

You can even go for a walk while you bring some stuff for your home or to the nearby park. You can even ask your nearby friends for a walk. By this, you can spend time and can easily complete the target because when we are with our friends we can walk for a longer time as they keep us engaged. 

3. 20000 Steps a Day Weight Loss: Use the Stairs Instead of Using an Elevator

It is always preferred to take the staircase when you have to upstairs or downstairs instead of using the elevator. Using the stairs can increase your steps rapidly. Climbing stairs is one the best things you can do for weight loss. You can always count your steps using a step tracker and can be aware of how many steps you need to complete the target of 20,000 steps a day. 

Using the stairs can help you burn more calories and help you to reduce weight loss at a faster pace. You can take the stairs at your home or your workplace instead of the elevator. In starting it will be difficult but when you do it regularly you can climb the stairs without any difficulty. 


Now you have the complete information about walking 20,000 steps a day which can help you to achieve a lot of health benefits and fast weight loss. Walking is one of the best and most excellent exercises that will help you to burn a lot of calories. The result will take time but you can see the difference within a few weeks.

If your walk 20,000 step regularly it will help you to achieve so many results like improved sleep, boosted immune system, and reduced belly fat. Walking has both pros and cons so remember to plan your walking properly so that you can protect yourself from any energy. 

After walking you can feel tired and it can even increase your appetite because of which you will end up eating a lot more than your regular diet. Remember, not to have any sweets or junk food while you are performing a workout because it can lead to an increase in your calorie intake.

You won’t be able to get what you want and you will end up increasing your body weight. If you are determined that you can complete 20,000 steps in a day without disturbing your busy schedule then you have to follow all the tips so that you can complete your daily target. Always start with small steps to reach the target. You can even consult a specialist before you start 20,000 steps and make it a daily routine. 

Remember to follow:

  • Walking is a part of non-exercise therapy that will help you burn a lot of calories and boost your metabolism. By walking you can reach the desired within a short period with the increase in your steps. 
  • Though many think that we cannot lose weight by walking and is considered underrated. But it is a fantastic activity that you can adopt where you can burn more calories. Walking is an activity that does not require any special machine. It only requires time and comfortable shoes. 
  • When you perform vigorous exercise it will increase your hunger and you will eat more calories. But walking can be more beneficial for those who want to decrease their calorie intake and want to lose fast.
  • You can start walking by 3,000-4,000 steps and then you can increase your steps to 10,000 further if you feel comfortable you can increase the steps to 20,000 which will help to lose weight even fast. But remember don’t push your body too hard just to complete the target because it can lead to a negative impact as well. 

Now, you have complete information about walking 20,000 steps a day and how it helps in weight loss. While you start with walking 20,000 steps make sure you stick to it and follow the tips properly. Skip the elevator and use the stairs to complete your target and get the desired results. What are you waiting for plan your schedule now and start counting your steps and the number of calories you burn. 


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. 20000 Steps a Day: Is it Worth Walking?

Answer: Walking can be very beneficial as it depends on how fat you can walk. If you will walk 20,000 steps it will help you to lose weight and burn more calories. Walking also provides you with a lot of health benefits and helps you to increase your metabolism.

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Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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