Walking is one of the low-impact exercises that help burn calories, especially when they are long. And 4 kilometers walk is no joke, whether on the treadmill or outdoors.
Usually, a healthy person takes approximately 40 to 50 Minutes to walk 4 km. If You walk at an average pace of 4.8 km/h, you can walk 4 km in 50 minutes. However, increasing your speed allows you to walk the distance quickly! For example, at a moderate pace of 6 km/h, you’ll take 40 minutes to walk 4 km.
On average, the average person burns between 190 and 320 calories from a 4km walk. It depends on your weight. A person weighing 130 pounds (59 kg) and Walking 4 km at a brisk walk pace of 5.6 to 6 km/h for 40-43 minutes would burn roughly 190 calories. While someone weighing 190 pounds (86 kg) would burn approximately 280 calories under the same circumstances.
However, you will need to understand how long it takes to walk four kilometers at a time for the sake of planning.
How Long Does It Take to Walk 4 KM?
Walking speed is the primary determinant of walking duration, and it is affected by terrain, age, gender, and even weather conditions.
|Walk Speed||Time for 4 km walking|
|Easy Walk(4.8kph)/ 80 to 99 steps per minute/ 12.5+ minutes per kilometer||50 Minutes|
|Moderate Walk(6kph)/ 100 to 119 steps per minute/10 minutes per kilometer||40 Minutes|
|Fast Walk(8.5kph)/ 120+ steps per minute/ 7 minutes per kilometer||28 Minutes|
4 Km: Average Walking Times by Age and Gender
As mentioned earlier, walking 4 km for 40 minutes is the average duration. However, the exact individual walking duration varies depending on age, gender, disease state, and general body fitness. Sometimes height will also contribute to the speed due to the step distance.
Basically, men and women walk faster in their younger years compared to their older years. However, it is interesting to note that people tend to walk faster in their 30s and even 40s compared to their speed in their 20s. Sadly, there is no reason yet attached to this irony.
How long it takes to walk 4 km: Men
|Age||Average speed (kilometers/hour)||Average Time need for 4 km|
|20 to 29||4.89||49 min 5 sec|
|30 to 39||5.14||46 min 36 sec|
|40 to 49||5.14||46 min 36 sec|
|50 to 59||5.14||46 min 36 sec|
|60–69||4.82||49 min 42 sec|
|70–79||4.53||52 min 53 sec|
|80–89||3.49||68 min 43 sec|
How long it takes to walk 4 km: Women
|Age||Average speed (kilometers/hour)||Average time need for 4 km|
|20 to 29||4.82||49 min 42 sec|
|30 to 39||4.82||49 min 42 sec|
|40 to 49||5||47 min 55 sec|
|50–59||4.71||50 min 54 sec|
|60–69||4.45||53 min 51 sec|
|70–79||4.07||58 min 56 sec|
How Long Does It Take to Walk 4 KM on a Treadmill?
Surprisingly, it takes the same amount of time to walk on a treadmill as one would outdoors; all other factors held constant. But this is never the case, right? You will always encounter blocks and challenges outdoors that slow you instead of the cooler environment on the treadmill. Also, walking on the treadmill has the same benefits as walking outdoors.
So, let’s cut the chase; it takes 40 minutes to walk 4 KM on a treadmill at moderate incline and speed. On average, it takes 10 minutes to walk 1 km, which translates to 40 minutes for 4 km when walking at a constant pace.
It also depends on treadmill speed, let’s see the 4 km walking time on treadmill speed base
|Treadmill Speed/Miles per hour (mph)||km per hour (km/h)||Time need for 4 km|
|2.5||4.02||59 min 42 sec|
|2.6||4.18||57 min 24 sec|
|2.7||4.34||55 min 17 sec|
|2.8||4.5||53 min 20 sec|
|2.9||4.66||51 min 30 sec|
|3||4.82||49 min 47 sec|
|3.1||4.98||48 min 11 sec|
|3.2||5.14||46 min 41 sec|
|3.3||5.31||45 min 11 sec|
|3.4||5.47||43 min 52 sec|
|3.5||5.63||42 min 37 sec|
|3.6||5.79||41 min 27 sec|
|3.7||5.95||40 min 20 sec|
|3.8||6.11||39 min 16 sec|
|3.9||6.27||38 min 16 sec|
|4||6.43||37 min 19 sec|
How Many Steps in 4km Walk? (Men and Women Combined)
On average, there are roughly 5632 steps used in walking 4km on a serious walk. However, if it is a brisk walk, the number of steps drops to 4836 steps over four km.
Usually, men walk some seconds faster than women under the same physiological and environmental conditions. For example, men between 30 and 40 years walk at a speed of 3.2 mph, while women in the same age group walk at an average speed of 3 mph.
However, the longer distance by men is mostly attributed to the longer distance covered in individual steps, as opposed to the general number of steps.
|Steps in 4 km walk average (men and women combined)|
(5kph) Walking 12.5 minutes per km
(6.5kph) Walking 9.375 minutes per km
Read on for details: How Many Steps to Walk or Run 4 Km by Height & Gender?
How Many Calories Are Burned Walking 4 km?
On average, the average person burns between 190 and 320 calories from a 4km walk. Therefore, one would burn between 950 and 1500 calories walking 4km for 5 days a week.
Consequently, an individual should shed 0.33 pounds (0.15 kg) to 0.5 pounds (0.22 kg) of body fat every week with no diet change. Thus, with a diet change combination, the body fat burned will have a greater impact.
Other than the distance you cover walking in a day; body weight plays a role in burning calories. In this case, heavier individuals shed more calories than lighter individuals.
If your weight is 100 pounds (45KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 150 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 166 calories burned
If your weight is 130 pounds (59KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 191 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 216 calories burned
If your weight is 160 pounds (73KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 238 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 268 calories burned
If your weight is 190 pounds (86KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 280 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 318 calories burned
If your weight is 220 pounds (100KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 326 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 368 calories burned
If your weight is 250 pounds (113KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 370 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 418 calories burned
If your weight is 280 pounds (127KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 415 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 467 calories burned
If your weight is 310 pounds (140KG):
- Walking 4 km at a moderate walk pace of 5.6 km/h: 460 calories burned
- Walking 4 km at a fast walk pace of 7.2 km/h: 519 calories burned
How Many Calories Do I Burn in Walking 4 Km in 50 Minutes?
On average, the average person burns between 160 and 280 calories from walking 4 km in 50 minutes. A person weighing 130 pounds (59 kg) and Walking 4 km at easy walk pace of 4.8 km/h for 50 minutes would burn roughly 163 calories. While someone weighing 220 pounds (100 kg) would burn approximately 280 calories under the same circumstances.
Is Walking 4 KM a Day Enough?
Walking 4 km a day is enough to keep you healthy and fit. After all, walking is a low-intensity cardio exercise, which keeps the heart rate high and blood flows impressively.
Besides, walking 4km a day is the most effective yet healthy form of exercise for people looking for low-intensity exercises. It helps with injury recovery and keeps the body active.
Physically, the walk will also help maintain average body weight and even lose weight over a long period.
However, walking cannot be considered a weight-loss exercise. Unless you incorporate a diet plan, you would have to run or get a more intense workout for weight loss.
Can You Lose Weight by Walking 4km a Day?
Yes, you can lose weight by walking 4km a day. 4 km a day burns approximately 250- 300 calories a day. However, you lose minimal weight walking, given that the exercise is low-impact. For example, you would lose at most half a pound in a whole week from walking 4 km a day for 5 days.
How long does it take to walk four km? It will take 40 minutes to walk 4km; all other factors are held constant. The walk is suitable for overall health and fitness and is also among the best choices for 4K walk training.
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