How to Start Walking 2K a Day for Weight Loss

Getting active is the key to getting fit and losing weight. If you struggle to walk for any distance, work your way up to a 2-kilometer, or 1-1/4-mile, walk in gradual increments. Do this workout six days per week, with one rest day per week. Once you're able to walk 2 kilometers at a brisk pace you can maintain this as your daily workout or use it as a starting point for increased exercise.

Walk with a partner for added motivation. Credit: Comstock/Stockbyte/Getty Images

Step 1

Warm up before your workout by walking at an easy pace for five minutes.

Step 2

Walk briskly for five minutes following your warmup during the first three weeks of your program.

Step 3

Track the distance that you walk using a pedometer, a GPS device or by walking on a course with a known distance.

Step 4

Increase your brisk walk by five minutes after three weeks. Continue increasing the walk by five minutes every three weeks until you are walking 2 kilometers or 1-1/4 miles.

Step 5

Cool down with a five-minute easy walk after each workout.

Step 6

Estimate your calorie burn from your workout. A 120-pound person burns 85 calories per mile, or 107 calories in 2 kilometers; a 160-pound person burns 105 calories per mile or 131 calories in 2 kilometers; a 180-pound person burns 115 calories in a mile or 144 calories per 2 kilometers; and a 200-pound person burns 125 calories in a mile or 156 calories in 2 kilometers.

Step 7

Create a daily calorie deficit of 500 to 1,000 calories per day between your exercise and reduced calorie intake for safe weight loss at a rate of one to two pounds per week. For example, if you burn 156 calories from walking, you need to reduce your calorie intake by 344 calories to create a 500-calorie deficit.

Things You'll Need

  • Comfortable walking shoes

  • Stopwatch

  • Pedometer or GPS device (optional)


Always consult your physician before starting a weight loss program.

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