How to walk 10000 steps per day on treadmill to lose weight?

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Walking is one exercise you and I have learned from a very tender age. You have been walking all days of your life, especially every day. You walk part of your way from office to car; you walk to take lunch, into supermarket, in and out of your kitchen, sometimes, you take your little dog or cat outside.

We all walk thousands of steps each day without realizing. If you use a step tracker, you’ll notice how much steps you can accumulate each day naturally, doing daily activities. Sometimes we don’t even notice how long or short our step and stride lengths are. We just walk, and that is all of it.

Moreover, if you can count every step you made just yesterday, you won’t believe the number of miles you walked. Unfortunately, a lot of people cringe loud when they hear of walking 10,000 steps on a treadmill. It is easier to walk 10000 steps per day because the number of steps to each activity indoor or outdoor is worth.


how to walk 10000 steps per day on treadmill

Related: How can you Stay Safe working out on a Treadmill?


Why I Recommend walking 10000 steps on a Treadmill

Yes, 10k steps a day is possible, but limiting it to 10k steps to only a treadmill seems slightly tough work, but it isn’t. From experience, treadmill is the best way to make ten thousands steps every day. The type of treadmill does not matter, under-desk, standard or heavy duty treadmills, you can record 10k steps at home or office.

Although you can walk outside and get some fresh air, but what if the weather is too warm, too windy, stormy or too cold? In bad weathers, a folding treadmill in your apartment is worthy than heading for a gym outside. So, the treadmill still makes you meet the 10000 steps when there are lockdowns, or the weather gets pretty bad.

Besides, if you have a treadmill in your home gym, you have more control over your walking exercise. You got to control your walking environment like inclination and pre-programmed training and stats tracking.

Moreover, you can walk even before bedtime and early hours of the morning. You can keep a foldable walking treadmill right in the office, right in front of a standing desk. There work, while walking to keep active and meet your daily step count.

Related:  How long will it take to walk 10 miles on a treadmill?


What is 10,000 steps anyway

The idea of 10k steps each day all started as a someone’s fitness goal. But a small unverified history says 1000 steps daily was a marketing term that Japanese companies used to boost their sales of fitness trackers (step counters) some decades ago in the 1960s.

Whatever the history truly is, it was a great discovery. The number encouraged many people to get more active every day. This has helped most fitness focused persons to meet the weekly target of 150 minutes of moderate intensity exercise according to Centre for Disease Control(CDC).

The truth is that the ten thousand steps are more of a rough estimate, according to studies, to be the average steps for active individuals. People with low active have about 7500+steps, while the highly active persons make close to 12,000+ steps.

Being a rough estimate is not a drawback, because it is a wonderful ballpark for those who want to go beyond comfort and achieve their health related fitness goals. To me, 10,000 steps per day is a good way to make I’m getting the exercise I need to stay active.

Related: Is treadmill workout good for weight loss?


What does 10,000 steps look like, in distance?

Ten thousand steps  can be equated to kilometers and miles. The number of kilometers for 10,000 steps varies depending on the stride length (distance from right heel to the left hell in a normal walk). Longer steps also make longer strides (distance from left heel to next point you place the left heel).

If you doubt your step length and stride length, check how to measure steps the easy way.

how many km is 10,000 steps?

Someone with longer strides or step length will cover more kilometers walking 10,000 steps than someone with short strides. 10,000 steps ranges from 7km to 9km(kilometers). For very tall people with longer step length. 10,000 steps convert up to 9 kilometers or more, while shorter people get less km.

If you have stride length of 1.62, that is like twice your step length (0.81). Like pedometers, here is how to calculate the average distance in km when you walk 10,000 steps. Distance in km = 10000 * 0.81 = 8100 meters = 8.1km.

The number of km in 10000 steps depends on the span of your walking steps. According to Wikipedia, the average human step length is about 0.75m (75cm) – stride length is 1.52m. This means, 10000 steps equates to 10000*0.75m = 75000m = 7.5km.

how many miles is 10,000 steps?

An average person makes a stride length of approx. 2.1 to 2.5 feet. With 2000 steps per mile, making 10,000 steps is equal to traveling almost 5 miles. To know your accurate miles per 10000 steps, make sure you measure your steps properly.

Read : how many miles is 10000 steps walking and running?



Walking 10,000 steps on treadmill benefits

If you want to think of the health implication of steeping on a treadmill, you’ll find that the health benefits of just a 30 minute-walk each day are impressive! Most people make mistakes and think they are getting less from walking on a treadmill. You might burn fewer calories than walking on a street, but you have all it takes to get outdoor walking benefits from a home treadmill.

Increasing walking or running speed, doing power-walking (stepping at brisk pace) produced many benefits, including:

  • Improved cardiovascular fitness and endurance
  • Strengthens your leg muscles and bones,
  • reduce excess body fat from thighs, waistline, and belly
  • Incline walking boost leg muscle power
  • reduce your risk of developing heart disease
  • manages your weight and limits risk of getting type 2 diabetes
  • Prevents cancer
  • lower the density of bad cholesterol
  • lowers high blood pressure

Walking on a treadmill is a moderate intensity activity, a low-impact heart healthiest workouts you can ever get without stretching your limits. The walking treadmill exercise also :

  • Improves your mood.
  • Relieves stress, reduces depression and soothes anxiety.
  • Boost your confidence, give you balance, and proper walking form.
  • Promotes your sexual health.

But how can you do 10,000 steps a day on a treadmill at home?

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How many calories do I burn by walking 10000 steps?

how many calories does 10000 steps burn when walking on a treadmill? 400-500 calories but it depends on your weight, height, gender

How many calories does walking 10000 steps burn? About 400 to 500 calories a day. Usually, if you wear a fitness tracker and walk on the treadmill, it can calculate your calorie burned while walking.

The number of calories per step depends on many factors, including your body weight, height, and gender.

How many calories do I burn by walking 10000 steps? Let us look into the number of calories according to height, body mass for 10000 steps made.


How many calories does 10000 steps per day burn?

If you are at least 6 feet tall, 160lb (73kg), and walking averagely at a pace of 2000 steps every mile, you can burn 0.044 calories per step, which totals to about 440 calories per 10000 steps.

A tall person is more likely to burn slightly more calories than a shorter walker. If you are walking average at a pace of 2000 steps every mile, then you can burn the following calories.


10000 steps a day on treadmill–calories burned for height: 6 feet and above

Weight pounds/kilogramsCalories per stepCalories burned walking 10000 steps
100 lbs (45kg)0.028275 calories
120 lbs (55kg)0.033330 calories
140 lbs (64kg)0.038380 calories
160 lb (73kg)0.044435 calories
180 lb (82kg)0.049490 calories
200 lb (91kg)0.055545 calories
220 lb (100kg)0.060600 calories
250 lb (114kg)0.069685 calories
275 lb (125kg)0.075750 calories
300 lb (136kg)0.082820 calories


Read:  How Many Calories Do You Burn In 5000 Steps Walking?



I’m a beginner. Can I do my 10000 steps a day on a treadmill?

We have seen that 10,000 steps on a walking machine are 5 miles distance. Wondering if you can walk 5 miles on a treadmill as a beginner? It is really possible only if you follow the treadmill walking workout plan we will give you for a period of one month.

The question is, how do I walk 10000 steps on a treadmill as a beginner? The best place I can start is to first increase my fitness level and perfect my treadmill walking form. That is what this 10000 steps treadmill walking plan is all about.

I one month, you have to make treadmill walking a routine, and that will help to improve your walking speed, increase your endurance, and raise your fitness level. When that is done, you’ll get the capacity to walk comfortably from beginner to 10,000 steps per day on a treadmill.

After the 10,000 step walking workout plan, you will never think of taking a whole day to walk away 5 miles on a treadmill. You will be fit to walk 10,000 steps in 1 to 2 hours.

When the time comes, you will be able to walk and burn more calories, and lose weight easily with little changes to your diet. One week will be enough to lose 10 pounds walking over 10 steps on your home treadmill.

Walking is the best aerobic weight loss exercise, but how do you get to walk 10,000 steps (5 miles) per day on a treadmill?.


Tips on How to walk 5 miles (10000 steps a day) on treadmill

Follow these weekly steps and practice how to walk 10000 steps on a treadmill. Make sure that every week, you walk 3-5 days, with only one speed or time setting. It can be boring, just obey and keep it simply stupid (KISS).

  • Don’t set any incline.
  • Every day, don’t change the walking duration for that week
  • Have a pedometer, or step counter watch. Pick one with a heart rate monitor.
  • If 30 minutes is too difficult to walk in one session, start with regular, small bouts of 10 minutes and gradually build up to longer treadmill walking sessions.
  • consult a physician before walking
  • have a proper footwear for treadmill walking
  • Always, slowly warm up your leg muscles with a 5 to 10-minute walk.


How to walk 10,000 steps on a treadmill as a beginner?

How to walk 10,000 steps on a treadmill as a beginner?

The 10,000 steps per day walking workout plan

Week 1: Walk only for 30 minutes

Get your treadmill ready. On the first few days of the week 1, focus on walking leisurely on your apartment treadmill only for 30 minutes. Keep walking, taking a time of only 30 minutes, for the rest of the week one day.

Weak 2: Walk for 45 minutes

Start your treadmill in the second week and walk for 45 minutes with zero incline. Use a step counter watch every day, to track how many steps you make or miles you go in that 45 minutes. If you walk 4000 steps or 2 miles in 45 minutes, you had got a great start. Whether you did it the first day or not, just keep walking for the rest of the week-2 days, aiming to place 4000 steps in 45 minutes.

Week 3: Upgrade Walking time to 1 hour

Only do this 1 hour walking if you succeeded in walking 4000 steps in 45minutes during the previous week. Because you have been walking for over 2 weeks already, walking on the treadmill for 60 minutes (1 hour) is less challenging or scary. Focus on walking more steps (5000-6000) in 60 minutes. At this moment, start tracking your heart rate and rest when it beats faster.

Week 4: Walk 1 mile in 15-20minutes

Keep walking on the treadmill. Check if you can walk a mile on the treadmill in 20 minutes. If you cannot walk 1 mile (2000 steps) in 20 minutes, no worries. You are doing great. Keep trying until you get close to a 20 minute per mile pace.

Week 5: Get more comfortable walking a mile (2000 steps) in 20 minute

After 4 weeks of continuous walking, covering many miles on a treadmill is already normal to you, right?. Are you comfortably logging 1 mile or 2000 steps every 20 minutes? If you are not, keep walking until you can do it in three different sessions.

Week 6: Walk the treadmill for 1 ½ hour

Aim to walk for 1.5 hours (90 minutes) while counting your steps or measuring the miles. If you keep walking at the steady pace of 2000 steps every 20 minutes, for 1.5 hours, you have logged in 10,000 steps (5 miles) in 1hour 30 hour. Keep it like that for three other walking sessions on the treadmill. You are now a 10k treadmill walker.


You can now go shed those heavy belly fat and heavy thigh muscles. Walking the 10,000 steps each day continuously for a week can slim up to 10 pounds of weight.

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Is 10000 steps a day enough exercise to lose weight?

best treadmill for overweight person

Actually, is 10000 steps a day enough to lose weight? 10k steps is serious moderate to high-intensity exercise. We have seen how walking 10,000 steps a day burns 400-500 calories for a 170-180lb guy. Now, if you keep walking this same number of steps for a week, you are burning over 3500 calories on a weekly basis. This is enough to create a calorific deficit to lose weight.

So how much weight do you lose by walking 10k steps a day?

From the math above, it is clear that if you can take an extra 10,000 steps each day for 4-7 days on a treadmill; you are going to burn 2000-3500 calories each week. Remember, one pound of body fat is equivalent to 3500 calories. Depending on your sex, age, body weight and walking workout intensity, you can lose one pound of weight per week from making 10,000 steps per day on a treadmill or outside or both.

  • Will walking 10000 steps help lose weight?
  • has anyone lost weight walking 10,000 steps a day

What happens if you walk 10000 steps a day for a month?

You don’t necessarily need to do it for a month, but walking exercises will improve your mood, reduce stress, add strength, increase self-esteem, and sexual health. Now walking up to 10,000 steps each day for 7 days is enough to slim 1-2 pounds of belly fat per week.

Now by how much will walking 10000 steps help lose weight if you walk everyday for a month? Walking 10,000 steps each day creates enough calorie deficit, in one month, you can lose 5-10 pounds or more flesh.

Some overweight people don’t actually plan their weight loss goals in terms of steps to walk per day. They might plan their weight loss program and goals in terms of the number of pounds they want to shed each week.

So, how many steps should you take a day to lose 2 pounds a week?

To get a healthy, perfect body shape and weight, you have to walk 10,000 steps to 12,000 steps per day for 7 days, if you should aim to shed up to 2 pounds per week. At the same time, walking 10,000 steps per day for a week, on an inclined treadmill, can burn enough calories to melt a 2 pounds of fat.

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Duration for 10000 steps on treadmill

How long do you need to walk on a treadmill to get 10 000 steps?

How long does it take to walk 10000 steps on a treadmill at home? The time to reach 10,000 steps on a treadmill depends on the intensity settings, your walking pace, heart rate, health, gender, and muscle strength. We have seen many factors determine how long it takes to walk a mile on a treadmill.

If you walk moderately, making 100 steps in a minute, that is moderate enough. At the same pace, your walking activity would take about 1 hour 40 minutes or 100 minutes to make 10k steps.

If you are a fast walker, at a brisk walking speed, of 120 steps per minute, you are going to reach 10,000 steps in just 1 hour 20  minutes 0r 80 minutes.

Some really fast walker can make those 10,000 steps even in 1 hour (60minutes). We have another article on the amount of time to walk 10000 steps on a treadmill at home. Check it out.



Wrap Up  on 10000 steps per day workout

1. Should I take 10,000 steps daily or should I do a treadmill for 30 minutes daily for losing weight?

Walking on a treadmill for just 30 minutes everyday is for basic health

30 minutes treadmill walking exercise is a moderate-intensity physical activity for essential health. I guess you, like me, don’t want to get any heart disease.

Just that half an hour of doing an aerobic exercise like walking on your apartment treadmill is enough to reduce the risk of cardiovascular diseases, diabetes and stress.

Except, that you want to take 30 minutes to make 10000+ steps walking or running on a treadmill or outside.

My point is, you won’t be going to do a treadmill for 30 minutes daily walking or running less than 5000 steps. If 30 minutes and less than 5k steps, is your goal, you’ll get no visible lose weight results.

10,000 steps is for long-lasting weight loss

For serious weight loss business, you should consider increasing your intensity and burning more calories for more hours. If you want to burn those belly fat on the treadmill or some other aerobic fitness equipment, aim to incorporate more steps into your regular daily physical activities.

If you can achieve a grand total of 10,000 steps in one day, you can lose a few pounds. To walk away with excess body fat, a treadmill can get you 10000 steps in 60 minutes or more time.

Continuous 10k step walk for over a 2 weeks to one-month period can make your weight loss very significant.


2. how long does it take to walk 10,000 steps at 3.5 mph?

To quickly walk 10,000 steps on a treadmill, speed is a key factor. At 3.5mph, you are walking at a brisk pace (slightly faster than normal, leisurely walk). Keeping that speed steady can help you log in 5 miles or 10,000 steps in about 1 hour 30 minutes (90 minutes) on a treadmill. It will take close to 2 hours to finish the 5 miles (10000 steps) if you are walking 3.5mph uphill on the road or inclined treadmill.

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