How many calories burned just dance 4

Can This Game Help You Lose Weight?

Weight Loss with Just Dance: Can This Game Help You Lose Weight?

Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

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If you’re looking to lose weight, playing “Just Dance” may be an option.

The video game involves competitive dance routines that you can play by yourself or with other people. This can help you burn calories while dancing to a variety of popular songs.

After all, dancing is a form of cardio exercise. It’s also an excellent workout option, especially if you dislike the gym or want an exercise routine that offers variety and an element of fun and competitiveness.

Each dance routine is a workout, even though it might not feel like it.

In this article, we’ll take a closer look at what the “Just Dance” video game is all about, how to use it for weight loss, and the other health benefits it may provide.

“Just Dance” is a video game created by Ubisoft. It’s a dance-based game that challenges players to mimic dancers on the screen.

The game has a library of songs to choose from. Each song has its own unique dance routine. The songs are categorized by difficulty, depending on the movements and physical effort.

“Just Dance” has released a new version of the video game almost every year since 2009. In general, each edition features 40 songs by popular artists.

There are also special editions, such as:

  • “Just Dance Kids”
  • “Just Dance Disney”
  • “Just Dance: Summer Party”

To play “Just Dance,” you’ll need a gaming system like Nintendo Switch, PlayStation, or Xbox.

Depending on your system, you’ll also need a motion sensor or camera. This allows the game to track and rate your moves.

If you buy “Just Dance,” you can also sign up for “Just Dance Unlimited,” an online subscription service that offers access to additional songs. It also lets you use a smartphone to track moves.

You can purchase “Just Dance” at:

  • video game stores
  • electronic stores
  • the electronic section of general merchandise stores (like Target or Walmart)
  • online retailers

When buying “Just Dance,” make sure it’s compatible with your gaming system.

According to anecdotal evidence, regularly playing “Just Dance” may help you lose weight, especially if you’re making dietary changes too.

Dancing promotes weight loss by burning calories through physical activity. And, rocking, bopping, and boogying to your favorite tunes with “Just Dance” can help you burn those calories.

The number of calories you burn will depend on your weight, activity intensity, and the duration of your dance session. According to Harvard Health Publishing, in general, 30 minutes of fast dancing, like the type you do with “Just Dance,” may burn:

  • 180 calories for a 125-pound person
  • 223 calories for a 155-pound person
  • 266 calories for a 185-pound person

However, healthy weight loss also requires dietary changes. To lose weight, you need to consume fewer calories than you burn. This creates a calorie deficit, which helps you lose weight.

You can create a calorie deficit by cutting back on the calories you take in while increasing the calories you burn by doing more physical activity regularly.

To reap health benefits, the United States Department of Health and Human Services recommends that people age 18 and older get the following amount of exercise each week:

  • a total of 150 minutes or more of moderate-intensity physical activity each week OR
  • a total of 75 minutes or more of vigorous-intensity physical activity each week OR
  • an equivalent combination of both

However, if you’re looking to lose weight, you may need to exercise for more than the recommended weekly amount. You can do this by playing “Just Dance” for:

  • longer than 30 minutes at a time, 5 or more times a week
  • a total of 2 or 3 times a day, for at least 20 minutes each time, 5 or more days a week

You can also burn more calories by playing “Just Dance” at a more vigorous pace.

The length of time it takes to see results depends on several factors. Remember, you must consume fewer calories and burn more calories to create a calorie deficit.

As a general rule of thumb, a calorie deficit of around 500 calories a day is helpful for weight loss.

This equals 3,500 fewer calories a week, which may help you lose around 1 pound (0.45 kilograms) of body weight per week. This is considered healthy and sustainable weight loss.

Besides being a form of potential weight loss, dancing is also cardio activity with many other health benefits . Playing “Just Dance,” or doing other cardio exercises regularly may lead to:

  • improved cardiovascular health
  • increased endurance
  • stronger lungs
  • stronger bones and muscles
  • improved blood flow
  • better balance and coordination
  • lower stress
  • improved brain function
  • better mood
  • increased energy levels
  • enhanced spatial awareness
  • enhanced self-confidence
  • improved physical reaction time

When playing “Just Dance” or dancing in general, it’s important to stay safe. Follow these tips to avoid getting injured:

  • Wear loose, comfortable clothing that allows you to move freely.
  • Wear comfortable nonslip shoes that fit properly.
  • Remove safety hazards like furniture, loose rugs, and cords from the dance area.
  • Drink water before, during, and after each session to stay hydrated.
  • Do warmup stretches before dancing. This will prepare your muscles for activity.
  • Do cooldown stretches after dancing.
  • Start with easy, simple moves if you’re a beginner.
  • When trying a new routine, sit and watch it first.
  • Take a break if you feel tired or light-headed.
  • Avoid intense dance routines if you experience balance or mobility concerns. Start slow.
  • If you haven’t worked out in a long time or have an injury, talk with your doctor first. They can provide specific safety tips for your experience.

Playing “Just Dance” is a fun and engaging way to stay active and lose weight. The key is to play the game at an intensity, frequency, and duration that will help you create a calorie deficit.

To lose weight, you also need to take in fewer calories than you burn each day. A calorie deficit of around 500 calories a day is helpful for weight loss.

Try to stay active even if you hit your goal weight. Regular exercise is an important aspect of healthy living and can boost your physical and emotional health and well-being in many ways.

Last medically reviewed on January 28, 2021

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Calories burned in 30 minutes for people of three different weights. (2018).
  • Dance for fitness. (2019).
  • Douka S, et al. (2019). Traditional dance improves the physical fitness and well-being of the elderly.
  • Physical activity guidelines for Americans, 2nd edition. (2018).

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jan 28, 2021

Written By

Kirsten Nunez

Edited By

Claire Brocato

Medically Reviewed By

Danielle Hildreth, RN, CPT

Copy Edited By

Sofia Santamarina

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Medically reviewed by Danielle Hildreth, RN, CPT — By Kirsten Nunez on January 28, 2021

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Burn Baby Burn! achievement in Just Dance 4

While it sounds like this is going to be exactly like the Sweat Challenges from Just Dance 3 and JD Greatest Hits, it is quite different actually.

First, in order to burn calories in Sweat Mode, you have to choose Just Sweat from the "Main Menu" and then pick a sweat class. While you are doing the class, it will keep track of the calories you are burning.
The classes themselves alternate between an aerobics/dance routine and actual songs from the game's track-list. Unfortunately, your results from the Sweat Classes are not carried over to your results in the "Just Dance" list (i.e., you can't use "Just Sweat" as a means to 3 and 5 star every song in the game).

Second, completely unlike JD3 and JDGH, you don't have to burn all 2000 calories in one sitting. JD4 keeps track of the calories you have burnt over your "career" in the game. To check your progress, click on "My Card" in the Just Sweat menu (i.e., instead of one of the classes), and it will give you information pertaining to how long you've spent in sweat mode, how many calories you have burnt in your career and how many calories you burnt in your most recent sweat class.

Third, once again unlike JD3 and JDGH, JD4 does not count the calories that your partner (if you had one) burnt. It will only keep track on the calories that you burnt (or player 1 burnt, I guess). While you are performing one of the classes with a partner, it will keep track of their calories, but it will not add them to your stats.

Fourth, you do not need to do the whole class to have your calories tracked. You can quit at any point in the class and your calories will be added to your stats (again, which are displayed in "My Card"). Also, for me the achievement for 500 calories popped mid-song, so if you find yourself a few calories short of a particular "sweat mode/calories" achievement, just start a 10 minute class and you'll probably have the achievement within a minute or two (that's actually what I did for the 500 calorie achievement).

Well, that is all you need to know about the achievement itself, another thing that is worth noting is that JD4 doesn't seem to be as generous with props as JD3 of GH were regarding calories/sweat points. However, if you are lucky enough to get a towel/hoodie to be read as a dancer, you will get a few more calories than if the game was tracking your calories (i.e., if you were actually dancing). Again though, if you do get a towel or hoodie tracked as a dancer, make sure that it is read as the dancer you are trying to burn calories with.

Finally, about the classes themselves. Before you start a sweat class (there are 10, 25 and 45 minutes classes for each of the 5 routines), it will tell you how many calories you should expect to burn in the class. I have found that their estimates are way off and I always burnt far fewer calories than they told me I would. All in all, unless you figure out a trick I didn't, expect this achievement to take about 9-10 hours in Sweat Mode.

How many calories are burned per hour of dancing

How to dance to lose weight and get rid of cellulite

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Do you think you can lose weight only if you deprive yourself of delicious food and regularly torture your body in the gym? You are wrong - you can lose weight with pleasure! For example, dancing.

Dancing is one of the most affordable and enjoyable ways to keep yourself in great shape. Dancing classes allow not only to get rid of fat folds and tighten muscles. Rhythmic movements improve flexibility and coordination of movements, strengthen immunity, speed up metabolism, promote the breakdown of fat and get rid of cellulite. During dance, the body produces the hormone of happiness - endorphin. So a charge of vivacity and positive is guaranteed!

It remains to find out: how many calories does dancing burn and how does dancing save cellulite? We will talk about this further.

Dancing for weight loss: how many calories can you burn in a workout?

Psychologists say dancing is one of the best weight loss methods!

Everything is simple here: more activity - more calories burned, a bonus - a lot of positive emotions. A positive attitude in the process of weight loss is very important.
And so, our selection of the 10 most popular dance styles: 1)
Ballet - 700-750 kcal/hour You can burn about 750 kcal per workout doing classical steps. And in order to look graceful, the trainer will also recommend reducing daily calories to a minimum.
2) Hip-Hop - up to 750 kcal/hour The main elements and techniques of this style are: body swing, jumps, falls, spins and light acrobatic movements.

3) Reggaeton - up to 700 kcal/hour Sharp movements involve all muscles, high-quality cardio load strengthens the heart muscle and “accelerates” the blood. During the dance, the legs, hips and buttocks are strengthened, giving the forms a piquant roundness;

4) Jazz-modern - up to 650 kcal/hour This "mixture" of elements of classical ballet, ballroom dancing, tap, break and other styles is attractive in that it heavily loads almost all muscle groups, and this is extremely important in the process weight loss;

5) Zumba - 525 kcal/hour Zumba is a dance fitness program that combines fitness exercises and movements from Latin American dances.

6) Pole dance (plastic strip) 500 kcal/hour Combines cardio, stretching and strength training at the same time. Almost all muscle groups are involved. The main load falls on the legs, stomach, back and buttocks.

7) Twerk - 500 kcal/hour Twerk is a very erotic dance whose roots can be found in American southern rap. The dance actively works out the legs and hips, and also increases the density of the tissues of the pelvic bone, which helps to avoid osteoporosis.

Latina - 450-500 kcal/hour Latina is a common name for many areas of Latin American dances, such as mamba, bachata, jive, rumba, cha-cha-cha and others. All of them are united by the fact that the dance is based on energetic movements that actively help fight excess weight.

9) Belly dance or oriental dances - 300-400 kcal/hour Perhaps this is the most feminine dance of all possible fitness areas and, at the same time, the most uncomplicated in terms of choreography. It is difficult to overestimate the benefits of oriental dances, especially for women: while doing belly dancing, you actively shake your hips, as a result of which blood circulation increases in the pelvic organs. This helps to restore the functioning of the ovaries, and also has a beneficial effect on the uterine mucosa. With the help of oriental dance, spasms during the menstrual cycle are reduced.

10) Contemporary – up to 400 kcal/hour Contemporary is a dance direction, consisting of many different techniques and styles. It is based on classical dance, modern and oriental techniques - qigong, yoga, taijiquan.

As you can see, dancing is a great helper in the process of losing weight. The main thing to remember is that it is important not only to reduce, but also to keep weight. An important factor that helps not to gain extra pounds is a fast metabolism, which can only be achieved with the help of a power load. Dancing is first and foremost a cardio workout. Therefore, do not forget to add strength exercises to them 2-3 times a week to achieve a really high-quality result!

Burning calories by dancing

Dancing is an aerobic exercise, during which the body is saturated with oxygen and actively burns fat in muscle tissue. This is a very simple and affordable way to get a toned figure and smooth skin without signs of cellulite. You don’t need any special equipment (except for half-dance) and you don’t need to drag yourself through the whole city to a sports club either. You can dance at home, and on vacation, and wherever you are in the mood to warm up.

The number of calories burned while dancing depends on your weight, age and duration of the class. On average, a dancer weighing 50 kg burns about 250 calories per hour of moving to music. With a weight of 75 kg, the body will spend 390 calories, and with a weight of 115 kg - already 580 calories per hour of exercise.

Choosing the right dance genre is very important. Ballet is considered the record holder for calories burned. But ballroom dancing is located on the very last step in the ranking of fat-burning dances. However, first things first.


Dancing is one of the easiest, most fun and rewarding types of physical activity. in addition to the really high calorie consumption, at the same time you are still positively charged and spend time with pleasure, which is very important when building a body shaping technique and generally healthy weight loss.

Amazingly, the biggest calorie burn is provided by ballet classes: more than 30% more calories in the same time as swimming in a fast crawl. In addition, ballet burns probably the most calories of any type of dance, and more than 3 times!! more than modern dance. It's no wonder that ballerinas and ballerinas are so slender (or maybe they don't take others as astronauts ..:))

Find out: How many calories do you burn swimming? How many calories are burned in crawl swimming or diving?

It is also interesting that ballroom dancing burns calories very little compared to the same disco, normal aerobics and ballet: so a dancer with a body weight of 60 kg consumes 239 kilocalories per hour, while active disco consumes 348 calories at the same time.

To find out how many calories are you spend at the disco, answer yourself the question - how do you like to dance and choose between Disco dances, modern dances and Latin ballrooms.

So how many calories are spent on aerobics, steps or discos:

It is very helpful to strengthen muscles and burn more calories by alternating dance with strength training - for example, push-ups or an anti-cellulite set of exercises. You should also adjust your diet, give up high-calorie fats, and striving to be deposited on your waist. Eat protein foods 2 hours before class: cottage cheese, chicken or turkey fillet, for example. Drink more water during your workout. But you shouldn’t eat for another 2 hours after dancing.

You can train at home with video tutorials. Finding them is not difficult, they are recorded by many choreographers and fitness trainers. However, for those who try themselves on the dance floor for the first time, it is better to work out with an instructor for the first few months. And only having mastered the basic skills, continue to study on your own. Most fitness centers also have dance programs for weight loss and cellulite control.

Whatever dance you choose, dance with pleasure and the calories will never resist your energy! Be slim and active!


Pole dance

Dance with a pole (pylon) will allow you not only to relax and surprise your loved one, but also to lose weight. Classes include all types of load: power, aerobic, stretching, elements of acrobatics. Pole dance is not a striptease, as many people think, but only its imitation. The main emphasis here is on the technique of execution, and it is worth noting that it is not easy.

Effect. Pole training tightens all muscle groups (the muscles of the arms and shoulder girdle work, the abs and back muscles, legs and buttocks, as well as the calf muscles), improve flexibility, stretching, transform posture and gait. Exercise has a positive effect on the functioning of the cardiovascular system.

Irish Step

If your main problem is fat legs, try Irish step. These dances will replace your running, jump rope, and step aerobics. During the dance, the legs actively work, the torso remains practically motionless, and the arms perform only smooth movements. All types of Irish dances are performed to traditional Irish melodies: reels, jigs, hornpipes.

Effect. This is the perfect dance for those who want to really pump up their legs. Relief, tightened, slender hips, calves, buttocks - this is the main result of Irish step classes. In addition, this type of dance helps to pump up the press, correct posture, develop the respiratory system and strengthen the heart muscle. The dance is very rhythmic, which means that at each workout you will have to sweat a lot, but, as you know, not only harmful substances, but also extra pounds go away with sweat.

How much can you burn in an hour of training? 500-600 kcal.

Difficulties. Irish music is rhythmic and requires precise steps, so if you don't know how to feel the rhythm, it may be difficult for you to keep up with the tempo of the dance.

Irish step is a serious dance that cannot be learned in a couple of practices. Keep in mind that you will quickly master the Irish step if you have never done other dance styles. The fact is that classical choreographic training sometimes prevents the body from remembering the positions of Irish dances, so it's better to start learning from scratch.

When you dance just like the girl in the video, you will not have a single extra gram left:

Jazz Modern (Contemporary) - freedom of expression

  • Suitable for:
    those who want to learn how to dance beautifully to any music .
  • What muscles trains:
    legs, hips and back.
  • high

  • How many calories are spent on training:
    5–6 kcal per hour per 1 kg of weight.
  • Result after six months:
    toned figure, improved coordination of movements, revealed creative potential.

I didn't go to jazz-modern, because I decided on latin. But I looked through the crack at the lesson. From the side, the dance looks impressive. It looks like ballet, but there is no classic stiffness. There are many unusual figures, free movements, but at the same time everything is very rhythmic.

Impression - I will not repeat it, neither the first time, nor the second. The elements are complex, the combinations are long: different steps, rotations, jumps, rolls on the floor. It will be difficult for a beginner to join a group if it is not for absolute beginners. The music used is modern, often romantic hits.

Forms of dance classes and physical exercises Caloria, Kcal/hour, at
9013 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg 90 kg kg 60 kg 50 kg

Do you want to lose weight? Top up on cardio. And then everyone imagines the hell of a treadmill or an endless circle in the stadium near the house. But what if we tell you that you can lose calories, get high on your favorite tracks and pump your body and heart in an unusual format of cardio training? And this is not even about innovative simulators, popular cycling or a banal jump rope. We are talking about dancing!

As part of our editorial experiment, we went to dance training at New York Dance Studio

, armed with special sensors and Suunto smartwatches. The purpose of our experiment was to find out how many calories can be burned during a regular dance workout at the "Beginner" level. The results exceeded all expectations, but more on that later.

For reference:

we understand that the individual calculation of calories burned during training directly depends on the parameters of your body: height, weight, etc. Therefore, all data below is individual and may not be accurate. But these figures can be taken as an average, if you do not plan to feel sorry for yourself and be lazy in training, and the coach expects to squeeze the maximum out of you.

During the experiment, we attended two training sessions in the areas of "Hip Hop" and "House". Compare the data and try to understand what is right for you.

hip-hop: we squeeze the maximum under bit

Duration of class:

1 hour
Newcomer Lecturer:
Michelle Beatz (Mikhail Nikiforov)

Spend Spend Hop is a dance direction that has absorbed African American street philosophy, elements of funk, pop, break and jazz. It originated at the end of the last century as a dance of the inhabitants of poor American neighborhoods. But what came out of it - expression, passion, creativity, freedom and emotions - went far beyond street battles.

The training itself was quite varied and was divided into blocks: warm-up, study-repetition of individual basic elements that make up the dance, memorization of choreography through the combination of various elements (ligaments). It was hot and difficult from the fact that the brain fought with the body. It was important not only to perform the element correctly, but also to remember its place in the combination, to follow the technique and attention ... to relax. Yes, yes, with all this, it was still necessary to relax, trust the music and start enjoying the process. But the results were worth it.

As a result, thanks to my meticulousness (often repeating elements and a little grimace under the beat in front of the mirror), in one training session I walked as many steps as I walk daily from the subway to the house (there are 3517 of them).

Minimum pulse:

Maximum pulse (peak):
137 3517
The number of burned calories:
410 kcal
Training intensity:
6/10 9000 9000 9000 9000 9000 9000 9000 6/10 9000 9000 6/10 9000 9000 6/10 9000 6/10 calories

Lesson Duration:

1 hour
Kerry (Karina Muslimova)

Brief certificate: 9000

House - dancing dance from the same name Chicago in the early 80s. Interestingly, the name of the style comes from the Warehouse club, where DJs started playing house music. What is in the music is reflected in the dance - it's high speed, rhythm, drive. Wide, energetic movements are performed to short slowing down and then accelerating fragments of house.

House is legs, legs and more legs. And when the coach says: “Let's connect our hands, swing to the beat and make a turn,” the brain explodes. But the most amazing thing about this is that our body is much smarter than we are, and perceives a lot on some intuitive level. Therefore, after a few repetitions, I began to automatically (bingo) perform a bunch. And honestly, I’ll tell you, this is a real thrill when you just start moving on the same wavelength with the beat and sounds without any extra stress. It's like dancing in a disco, but without improvisation, but with clear preparations. All in all, a definite recommendation from me.


do not skip the warm-up. This is necessary in order not to get a ridiculous and unnecessary injury. And in dance, this is a great way to hone the technique of the basic elements that are used in drawing up connections and choreography.

The readings of the gadgets surprised me: by the number of steps taken, the house even interrupted my way from the subway to the subway. For a workout, I found and jumped about 4120. That's how you go to two workouts, and the norm for the day is ready.

Minimum pulse:

Maximum pulse (peak):
The number of steps passed during:
90 /10

Instead of a conclusion

If you still have not decided on what principle to choose a dance direction, choose what you like. Browse your playlist and see what kind of music makes you dance in front of the mirror or energizes you before the work day. You can burn 300 kcal in half an hour of the hated (for me personally) crossfit, or you can not notice how two hours have passed, honing the elements and ligaments near the mirror.

Editor's opinion:

The main advantage of dancing is that it is simply impossible to think about something superfluous during training. I thought about the perishability of life or the routine at work - I missed a couple of the coach's recommendations and already got out of rhythm. Therefore, if you want to dance cool, at the master class you will have to turn off your head and join the process. Here is such a budgetary motivation - cheaper than a session of a psychotherapist, you will also burn calories.

You can learn more about dance directions, schedule and levels.

Any activity that increases your heart rate helps burn calories, which is why dance is a great way to get rid of excess body fat. The calories burned by dancing can vary greatly depending on which muscle groups are used during the movement of the body. The longer people dance, and even with pleasure, the higher the chances of burning fat and building a muscular corset. This is especially interesting for the category of people who are trying to keep their weight and body volume within the given limits, or are starting to think about it.

There are quite a few styles from which you can choose the one that suits you: belly dance, ballroom styles, swing, ballet, salsa, hip-hop, breakdance, tap, vogue, lambada. These and many others can be found in financial centers, special dance schools on Vernadsky or Lenin Avenue, in Moscow or Chelyabinsk, in a big or small town. If you know how to study on your own, TV or Internet video tutorials will help.

Calories burned

A dance session (about 30 minutes) can burn between 105 and 620 calories. The result is influenced by many factors, such as

The number of calories spent on a dance or class can be increased if:

  • Practice in a good mood, enjoying the dance, freely performing all movements, without constraint and tightness.
  • If arm movements are expected, perform them with maximum opening, this will allow more muscles to be involved in the work.
  • Take big steps, move more and move up and down as much as the dance steps allow. Try to feel your muscles in your thighs and buttocks.
  • Keep your whole body in good shape without forgetting your posture.
  • Perform all movements with full force, but comfortably.

And of course, to achieve a result, it is not enough to just dance at a corporate party two or three times a year. Regularity is needed, which implies at least two full-fledged classes per week. And in order not to gain the calories spent immediately, it is recommended to refrain from eating an hour before and after training. However, food is a completely different story.

To have a slender figure, it is not enough just to go on a diet, because without physical activity, the accumulated calories are consumed very slowly and inefficiently. The calorie burning table for various physical activities will help you to coordinate when choosing what is best to do.

An active lifestyle helps the body get rid of excess calories in a short time, which means it makes it possible to lose weight quickly. In this article, we will tell you what burns calories best and how to quickly lose weight without resorting to debilitating diets. And you can control the energy consumption and the work of the body with the help of special fitness bracelets with a heart rate monitor and an alarm clock.

calories burned 10000 steps, 1-5 km

January 5, 2022


4 minutes




Today it is fashionable to be healthy and athletic. From everywhere we are called to visit gyms, go on diets and meticulously count calories. Someone follows these tips, someone lacks patience and willpower. Today's article is a universal advice for maintaining and improving your physical shape. Without money, without torment, without hunger strikes - you just need to set a goal and literally go towards it.

Article content

  1. Does walking help you lose weight?
  2. How many calories does it take
  3. Benefits of walking
  4. How to Increase Calorie Expenditure
  5. FAQ

Does walking help you lose weight

We can confidently answer yes. Just don't expect instant results. Walking requires regularity and some effort.

The World Health Organization recommends taking at least 10,000 steps a day. More is better, but here you need to take into account the state of health. For example, for a young man in average physical condition, this may be a small load, which he can easily double or even triple. But for a pensioner with a bunch of diseases, even 10,000 steps is sometimes difficult to walk.

In order for extra pounds to go away along with the distance, you need to “see them off” correctly.

Important! Walking is different, so if you want to greatly increase the standard, it is better to consult a doctor.

How many calories does it take

To understand how many calories walking burns, scientists have done a lot of research. Today there are average data:

100 kcal = 2,000 steps = 1.6 km

That is, for a standard 10,000 steps, on average, you can burn 500 kcal. But these are very approximate calculations. Also important here are:



Fitness level

in less fit people, calorie expenditure tends to be higher


in winter or in hot weather, the load is higher


you can walk along a flat asphalt path, or you can walk along a relief forest path - the calorie consumption is completely different

Additional loads

even a simple backpack over your shoulders increases the load


many believe that the pace of walking is not important, but we do not agree with this approach. The higher the speed, the more calories burned.

    If even 10,000 steps are hard for you, walk as much as you can until you are slightly or moderately tired. The main thing is that it should be regular. If you notice that this makes you feel unwell, there may be some kind of pathology. Contact our doctors - they will remotely compile a clinical picture and, if necessary, recommend which examinations to undergo

    Benefits of walking

    In addition to calorie consumption, the body receives many benefits when walking. For example:

    • the heart muscle is strengthened,
    • improves lung function,
    • increased stamina,
    • vessel walls are strengthened,
    • metabolism is accelerated,
    • body tone increases,
    • mood improves,
    • muscles are strengthened,
    • relieves stress and anxiety.

    In addition, you can walk with friends, relatives and even a dog, combining two things at once at the same time.

    How to Increase Calorie Expenditure

    If the state of health allows and you want to get a faster result, then you can use a few tricks to increase the consumption of kcal when walking:

    • walk on hilly terrain or stairs. Ascents and descents require much more energy;
    • periodically, at least for a short time, increase the speed;
    • if you are confident in your abilities, use various weights: cuffs with metal inserts, a backpack with things or bags. Remember that the load must be distributed evenly;
    • eating while walking is not the best option, it is better to drink clean water;
    • try Nordic walking, which is recommended for all ages. It helps to include arms in training, makes you keep your back straight and reduces the load on your legs;
    • keep your daily caloric intake at or below the required norm, do not forget about other physical exercises or the gym, and also monitor the duration of your sleep.

    Important! The more regularly you can walk, the faster positive changes will begin to occur in your life. Gradually, the body will ask for an increase in the load - you should not refuse it.


    How many calories are burned walking 10,000 steps?


    About 500 calories are lost every 10,000 steps. This is an average figure. How many kcal you can burn in an hour of walking is hard to say: consumption is affected by many parameters.

    How many calories are burned when walking up the stairs?


    It is impossible to give an exact figure. Consumption is influenced by many factors. If we take the most general data, then for an hour of vigorous climbing the stairs, you can burn up to 700 kcal.

    How many calories are burned when walking 1 km?


    On average, you can burn up to 80 kcal, but pace, terrain conditions, stride length, etc. matter here.

    How many calories are burned when walking 5 km?


    Burning calories is a multifactorial process, i.e. two different people can have different indicators. Each kilometer, on average, burns about 50-60 kcal. Accordingly, for 5 km you can burn 250-300 calories.

    We publish only verified information

    Article author

    Okunev Dmitry Yurievich doctor - therapist

    Experience 25 years

    Consultations 3418

    Articles 7

    Many years of practical experience working with patients. Specialist in the field of clinical laboratory diagnostics. Participates in the development and implementation of new medical technologies for enzyme immunoassay, cytogenetic studies.

    • 2007 - 2008 City Clinical Hospital No. 31 - curator
    • 2008 - 2012 Child Health Service - Doctor of Rehabilitation Medicine
    • 2010 - 2013 GOU VPO MGPU (Moscow City Pedagogical
    • University) - senior lecturer
    • 2019 - 2019 Labquest Laboratory - consultant doctor
    • 2019 - 2020 KDL Clinical Diagnostic Laboratories - Trainee Physician
    • 2020 to present LLC Teledoctor24 - doctor - consultant (therapist)


    1. ... Yartseva, E. Running and walking / E. Yartseva - M. : Meshcheryakov Publishing House, 2012.
    2. . .. Korolev, G. I. Long live walking: Encyclopedia of human walking / G. I. Korolev. ed. 2nd, add. - M .: World of athletes, 2003. -
    3. ... Ivashchenko, L. Ya. Programming of health-improving fitness classes / L. Ya. Ivashchenko, A. L. Blagiy, Yu. A. Usachev - K .: Nauk. Light, 2008


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