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Walking at a Moderate Pace (3 mph) 15 minutes: 50 calories. 30 minutes: 100 calories. 1 hour: 200 calories. Walking at a Fast Pace (4-5 mph) 15 minutes: 95 calories
Power walking is one way to meet that goal, as it's a form of moderate-intensity exercise that helps get your heart rate up, burn calories and maintain (or even improve) muscle mass.
Ignore These 2 Walking Myths Hand weights help you burn more calories. What they really do is make you walk more slowly, which cancels out any benefit of carrying extra weight.
Also consider this: Walking for 30 minutes a day translates to roughly 100 to 200 calories burned depending on your body weight. If you do that seven days a week, you're looking at 700 to 1,400 ...
According to the Centers for Disease Control and Prevention (CDC) for instance, a person weighing 154 lbs walking at a moderate pace of around 3.5 miles per hour will burn up to 140 calories ...
That means you need to burn or decrease your dietary intake by 500 calories, or some combination of the two. Most people can burn 300 to 400 calories a day simply by walking 10,000 steps.