How to Burn 500 Calories Walking

Walking with hand weights burns extra calories.

Jupiterimages/Brand X Pictures/Getty Images

Walking is a simple yet effective exercise that anyone blessed with healthy legs can perform. You don't even need good weather, as long as you have a gym or even a mall nearby. Whether you walk around the block, stroll through a park or stride aggressively on a walking trail, you can burn 500 calories if you keep it up long enough.


Warm up by walking at about half speed for five to 10 minutes.


Walk with your neck and shoulders loose, your back straight and your head up to maintain proper form.


Swing your arms as you walk to burn a few additional calories.


Maintain a moderate pace of 3.5 miles per hour -- walking 1 mile in 17 minutes -- to burn about 298 calories per hour if you weigh 155 pounds. At this pace you'll burn 500 calories in 101 minutes.


Walk at 4.5 mph to burn 372 calories per hour. Maintain the pace for 81 minutes to trim 500 calories, if you weigh 155 pounds.

Things Needed

  • Hand weights (optional)


  • Increase your calorie burn by 5 to 15 percent by carrying hand weights weighing 1 to 3 pounds.
  • The heavier you are, the more calories you'll burn per minute, all else being equal.
  • Walking not only burns calories, but also strengthens your bones and can improve your balance.


  • Talk with your physician before attempting a new exercise program, particularly if you've been inactive or you have any health issues. Stop walking and see your doctor if the activity causes you pain.
  • Holding hand weights heavier than 3 pounds may strain your arms or shoulders.