Walking is one of the simplest yet most effective forms of exercise. It’s low-impact and has numerous health benefits, particularly when you cover longer distances.
Typically, a fit individual covers the 4 km distance in about 40 to 50 minutes. If you maintain an average pace of 4.8 km/h, you’ll complete the 4 km trek in approximately 50 minutes. However, if you boost your speed, you can significantly reduce your walking time. For instance, at a moderate pace of 6 km/h, you can complete the 4 km walk in just 40 minutes.
On average, an individual burns between 190 and 320 calories during a 4 km walk. The number of calories burned depends on your body weight.
For example, someone weighing 130 pounds (59 kg) who walks briskly at a pace of 5.6 to 6 km/h for 40-43 minutes would typically burn around 190 calories.
In contrast, an individual weighing 190 pounds (86 kg) would burn approximately 280 calories under the same conditions.
Understanding the time it takes to walk four kilometers is crucial for effective planning and optimizing your walking routines.
The Time It Takes to Walk 4 Km By Different Paces
Walking speed is the primary determinant of how long it takes to cover 4 kilometers. Several factors come into play, including terrain, age, gender, and even weather conditions.
Here’s a breakdown of the time it takes at different walking speeds:
- Easy Walk (4.8 Kph): At a slightly faster pace of 4.8 km/h and 80 to 99 steps per minute, you could complete the distance in 50 minutes.
- Moderate Walk (6 Kph): Stepping up to a moderate pace of 6 km/h and 100 to 119 steps per minute would mean completing the 5 miles in 40 minutes.
- Fast Walk (8.5 Kph): If you’re moving at a brisk pace of 8.5 km/h and 120+ steps per minute, you could finish the journey in 28 minutes.
| Walking Pace | Time to Cover 4 Km Of Walking |
| Easy Walk (4.8 Km Per Hour) | 50 minutes |
| Moderate Walk (6 Km Per Hour) | 40 minutes |
| Fast Walk (8.5 Km Per Hour) | 28 minutes |
As you can see, your pace significantly affects the time needed to complete the 4 km journey.
How Long It Takes To Walk 4 Km by Age and Gender
The time it takes to walk 4 km varies based on age, gender, and fitness. It’s interesting to note that individuals in their 30s and 40s tend to walk faster than those in their 20s. Let’s take a closer look at the average walking times for both men and women.
Here’s a breakdown of average walking times by age and gender:
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20-29 Years Old
Male: An average speed of 4.89 km/h would take around 49 minutes and 5 seconds.
Female: With an average speed of 4.82 km/h, it would take about 49 minutes and 42 seconds.
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30-39 Years Old
Male: At an average speed of 5.14 km/h, you could complete the 4 km in 46 minutes and 36 seconds.
Female: Maintaining an average speed of 4.82 km/h would mean a time of 49 minutes and 42 seconds.
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40-49 Years Old
Male: With an average speed of 5.14 km/h, you can expect to finish in 46 minutes and 36 seconds.
Female: An average speed of 5 km/h would take around 47 minutes and 55 seconds.
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50-59 Years Old
Male: An average speed of 5.14 km/h results in a time of 46 minutes and 36 seconds
Female: At an average speed of 4.71 km/h, it would take about 50 minutes and 54 seconds.
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60-69 Years Old
Male: With an average speed of 4.82 km/h, you could complete the 4 Km in 49 minutes and 42 seconds.
Female: Maintaining an average speed of 4.45 km/h would mean a time of 53 minutes and 54 seconds.
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70-79 Years Old:
Male: At an average speed 4.53 km/h, you can expect to finish in 52 minutes and 53 seconds.
Female: An average speed of 4.07 km/h would take around 58 minutes and 56 seconds.
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80-89 Years Old:
Male: With an average speed of 3.49 km/h, you can expect to complete the 4 Km in 68 minutes and 44 seconds.
Female: Maintaining an average speed of 3.37 km/h would mean a time of 71 minutes.
How Long Does It Take to Walk 4 KM on a Treadmill?
Surprisingly, it takes roughly the same amount of time to walk 4 km on a treadmill as it does outdoors, assuming all other factors remain constant.
However, real-world conditions often slow outdoor walkers, while treadmill walking offers a controlled environment. Here’s a breakdown of treadmill speeds and times for 4 km:
Here’s a breakdown of the pace and time it takes on the treadmill:
| Treadmill Speed (mph) | Km Per Hour | Time Consumption For 4 Km |
| 2.5 | 4:02 | 59 minutes and 42 sec |
| 2.6 | 4.18 | 57 minutes and 24 sec |
| 2.7 | 4.34 | 55 minutes and 17 sec |
| 2.8 | 4.50 | 53 minutes and 20 sec |
| 2.9 | 4.66 | 51 minutes and 30 sec |
| 3.0 | 4.82 | 49 minutes and 47 sec |
| 3.1 | 4.98 | 48 minutes and 11 sec |
| 3.2 | 5.14 | 46 minutes and 41 sec |
| 3.3 | 5.31 | 45 minutes and 11 sec |
| 3.4 | 5.47 | 43 minutes and 52 sec |
| 3.5 | 5.63 | 42 minutes and 37 sec |
| 3.6 | 5.79 | 41 minutes and 27 sec |
| 3.7 | 5.95 | 40 minutes and 20 sec |
| 3.8 | 6.11 | 39 minutes and 16 sec |
| 3.9 | 6.27 | 38 minutes and 16 sec |
| 4.0 | 6.43 | 37 Minutes and 19 Sec |
How Many Steps in a 4 km Walk? (Men and Women Combined)
On average, you’ll take approximately 5632 steps to complete a 4 km walk at a leisurely pace. If you pick up the pace for a brisk walk, the step count decreases to 4836 steps over four kilometers.
Men generally take slightly more steps than women while walking at a similar pace, primarily due to their longer stride length.
- Average walk (5 km/h): Walking 12.5 minutes per km – 5632 steps
- Brisk walk (6.5 km/h): Walking 9.375 minutes per km – 4836 steps
How Many Calories Are Burned By Walking 4 km?
The number of calories burned during a 4 km walk depends on various factors, including your weight and walking speed. On average, a person can burn between 190 and 320 calories during a 4 km walk.
Here’s a breakdown based on different weight categories:
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Weight: 100 pounds (45 kg)
Moderate walk (5.6 km/h): 150 calories burned
Fast walk (7.2 km/h): 166 calories burned
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Weight: 130 pounds (59 kg)
Moderate walk (5.6 km/h): 191 calories burned
Fast walk (7.2 km/h): 216 calories burned
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Weight: 160 pounds (73 kg)
Moderate walk (5.6 km/h): 238 calories burned
Fast walk (7.2 km/h): 268 calories burned
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Weight: 190 pounds (86 kg)
Moderate walk (5.6 km/h): 280 calories burned
Fast walk (7.2 km/h): 318 calories burned
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Weight: 220 pounds (100 kg)
Moderate walk (5.6 km/h): 326 calories burned
Fast walk (7.2 km/h): 368 calories burned
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Weight: 250 pounds (113 kg)
Moderate walk (5.6 km/h): 370 calories burned
Fast walk (7.2 km/h): 418 calories burned
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Weight: 280 pounds (127 kg)
Moderate walk (5.6 km/h): 415 calories burned
Fast walk (7.2 km/h): 467 calories burned
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Weight: 310 pounds (140 kg)
Moderate walk (5.6 km/h): 460 calories burned
Fast walk (7.2 km/h): 519 calories burned
How Many Calories Do I Burn in Walking 4 Km in 50 Minutes?
If you complete a 4 km walk in 50 minutes, you can expect to burn between 160 and 280 calories, depending on your weight.
For instance, a person weighing 130 pounds (59 kg) who walks 4 km at an easy pace of 4.8 km/h for 50 minutes would burn approximately 163 calories.
In comparison, someone weighing 220 pounds (100 kg) would burn around 280 calories under the same circumstances.
Is Walking 4 KM a Day Enough To Stay Fit?
Walking 4 km a day is a fantastic way to maintain your health and fitness. It’s a low-intensity cardio exercise that elevates your heart rate and keeps your blood flowing, promoting overall well-being.
Additionally, it aids in injury recovery and helps to keep your body active.
While walking 4 km daily won’t lead to significant weight loss, it can help you maintain an average body weight and, over time, contribute to gradual weight loss.
However, for more substantial weight loss, incorporating a well-balanced diet and more intense workouts is necessary.
Can You Shed Pounds by Walking 4 Km a Day?
Yes, you can lose weight by walking 4 km a day, as it burns approximately 250-300 calories.
However, the weight loss may be modest due to the low-impact nature of walking. If you walk 4 km a day for 5 days, you might expect to lose at most half a pound in a week.
Final Verdict
Walking 4 km typically takes around 40 minutes, assuming constant factors. It’s a great way to improve your overall health and fitness.
Whether you’re walking for leisure, exercise, or as part of a training program, you’re making a positive choice for your well-being.