If you are walking for fitness, weight loss, or leisure, it’s great to know the average time it takes to walk 4km. Depending on your walking speed, you can then estimate how long it might take you. Obviously, the faster you walk, the less time it will take to complete the 4km. But what is the average time?
The average speed for a person to walk 4km is usually around 4kph, implying that the typical time it takes to walk 4km is 60 minutes. If you increased your walking speed to 5kph, it would take around 50 minutes. However, this time may vary based on your intensity/speed, age, weight and fitness levels.
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Average Time to Walk 4km All Levels
The average time to complete a 4km walk massively relies on your fitness level, the walking speed, the terrain and if you walk on a treadmill.
The time it takes to walk 4km can also be affected by the terrain. If you are walking on flat ground with no inclines or declines, you will obviously be able to walk faster and cover more distance than if you were walking on hilly or mountainous terrain.
Walking on a treadmill is also going to be different from walking outdoors. If you are walking on a flat treadmill, you may be able to maintain a higher speed and still feel comfortable. If you are walking on an incline, it will take longer to complete the 4km as your body has to work harder. But you will burn more calories.
The table below gives you an average time to walk 4km at various speeds, so you can easily calculate how long it can take walking slowly vs very fast.
| Speed in km | Intensity Level | Average Time to Walk 4km in Minutes |
| 2.4kph | Very Slow | 100.00 |
| 3.2kph | Slow | 75.00 |
| 4.0kph | Moderate | 60.00 |
| 4.8kph | Brisk | 50.00 |
| 5.6kph | Very Brisk | 42.52 |
| 6.4kph | Fast | 37.32 |
| 7.2kph | Very Fast | 33.20 |
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How Many Calories Do You Burn Walking 4km?
On average, a person weighing 180lbs would burn around 361 calories walking 4km at a speed of 4kph, considered a moderate walking speed. For someone that weighs 200lbs, you would burn roughly 400 calories per hour.
This will depend on your weight, fitness levels and walking speed. The faster you walk, the more calories you will burn. If you are looking to walk for weight loss, make sure you walk at a comfortable pace that you can sustain for the duration of your walk.
The table below gives you the average amount of calories you can expect to burn walking 4km at the standard pace of 4kph. I’ve included all weight groups.
| Body Weight | Calories Burned Walking 4km |
| 160 lbs | 320 calories |
| 170 lbs | 338 calories |
| 180 lbs | 361 calories |
| 190 lbs | 378 calories |
| 200 lbs | 400 calories |
| 210 lbs | 418 calories |
| 220 lbs | 440 calories |
| 230 lbs | 462 calories |
| 240 lbs | 480 calories |
| 250 lbs | 501 calories |
Can You Lose Weight Walking 4km Every Day?
You need to burn around 3500 calories to lose one pound of body fat. If you walk 4km daily, and you weigh 200lbs you can expect to burn around 2800 calories each week, resulting in 0.7 to 1 pounds of weight loss each week without dieting.
To lose weight faster, you would need to either walk further each day or increase your walking speed. If you can walk 5km at the same time as your 4km pace, it would result in around 1.2 pounds of weight loss each week.
If you want to lose weight through walking, then I recommend combining your daily walks with a calorie-controlled diet. This will help you to create a calorie deficit and lose weight at a faster rate. Do you want to know if 1800 calories a day is enough to lose weight? Read this post.
Is Walking 4km In a Hour Fast?
Walking 4km in an hour is considered an intermediate speed and above average for fitness and exercise levels. To maintain a walking speed under 60 minutes, you would need to walk at a pace of 6.4kph, which is deemed a fast walking speed.
However, this can still depend on other factors like age, weight and intensity. Similarly, your pace will be different if you walk for leisure rather than fitness. If your goal is to lose weight and improve your cardiovascular system, then walking 4km in an hour is perfect.
4km in 60 minutes would be considered a good time for someone who:
- Is starting to get fit
- Wants to improve their aerobic fitness
- Is looking to burn some extra calories
- Wants to lose weight in a safe way
- Isn’t ready for higher impact exercise like running or jogging
Should I Walk 4km Every Day?
The national guidelines for exercise is a minimum of 150 minutes of moderate-intensity aerobic activity a week or 21 minutes every day. Therefore, walking 4km daily is well above the minimum, keeping you in the super healthy range for exercise.
However, most people will struggle to maintain 4km every day because of the time involved in completing the walk. Unless you can maintain a fast walking speed, it will take 1 hour out of your day, which is fine if you have the time. This can be a big ask for busy people, especially if you don’t live close to work or have other commitments.
Walking 4km a day is a great way to improve your fitness and lose weight, as long as you walk at a moderate pace. If you are just starting out, it’s best to begin slowly and gradually increase your speed and distance over time. Why not consider walking 2km 4 times a week and 4km the rest?
This will give you the chance to increase your fitness levels, lose weight and have plenty of time to walk each day.
Average Time to Walk 4km Summary
Hopefully, I have explained that it takes the average person around 60 minutes to walk 4km at a moderate walking speed. However, it massively depends on your speed and the type of ground you are walking on. It’s easier to maintain a fast walking speed on a treadmill rather than outdoors.
Regardless of the time and effort levels, 4km every day or 4 times a week is great for weight loss and improving your cardiovascular fitness. Furthermore, walking is going to improve your mental health dramatically so it’s going to be worth the effort.
