How to Walk 20 Km a Day & Lose Weight

Walking for 20K means burning about 900 calories.
i Jupiterimages/Comstock/Getty Images

Walking reduces the risk of diabetes and stroke and improves mood. It can also help you lose weight. Twenty kilometers is equal to approximately 12.4 miles. One hour of brisk walking, at a pace of 4 mph, burns approximately 300 calories for a 150-pound person. That means if you walk for 12.4 miles, or three hours of brisk walking, you can burn about 900 calories each day. You will burn more if you weigh more.

    Break up your walking sessions. Three hours of walking in the same session can be monotonous and tiring. Squeeze walking sessions into your schedule during various parts of your day. For example, start the day by walking for 30 minutes and then walk to work instead of driving. Walk for 30 minutes during your lunch break. Walk to the store, doctor’s office or daycare. At the end of the day, walk home from work and add in an additional 30 minutes of walking. Alternatively, walk for 15 minutes every hour. After 12 hours you will have achieved your goal of walking for three hours each day.

    Get your arms involved. Swing your arms vigorously at your sides, hold them in the air or extend them out to your sides. More movement means more calories burned, so keep those arms pumping.

    Mix up your walking. For one minute land on the heels of your feet as you walk. Walk normally for five minutes. For another minute walk on your tippy toes. Return to normal walking for five minutes. Do lunges as you walk for another minute.

    Watch your diet. You have to burn around 3,500 calories more than you take in to lose 1 pound. Adding exercise to your daily routine will help, but if you want to lose more weight faster, reduce your regular diet by 500 calories each day. This can mean 1 pound of weight loss at the end of each week.


    • Talk to your doctor before beginning a new exercise program.

the nest