Want to lose weight before summer without spending hours in the gym? One simple habit can make all the difference: 10,000 steps a day. With a treadmill for home or a compact walking pad, you can reach this goal effortlessly, right from your living room or while working.
Why does walking 10,000 steps a day work so well?
10,000 steps a day equals roughly 7 to 8 kilometres of walking — and burns an average of 300 to 500 calories, depending on your weight and pace. Do this daily, and over a year you create a significant calorie deficit without needing to follow a strict diet.
Walking is also easy to start: no high injury risk, no technique to learn, and no expensive gym membership. Your body is literally built for it.
Losing weight with 10,000 steps a day: why it works
This is the question that holds most people back. You want to move more — but before you know it, the day is already full. Meetings, working from home, children, groceries. By the end of the day, you may have only taken 2,000 steps.
The solution? Move while you are already doing something else. A home treadmill — also known as a walking pad — lets you get your steps in while working, listening to a podcast, or watching Netflix. No extra time needed.
How many calories do you burn on a home treadmill?
At a relaxed walking pace of 4–5 km/h, you burn an average of 200–350 calories per hour. Add an incline — like the 13% incline on the SportsHero RUNNINGPAD PRO — and this can increase to 400–600 calories per hour, without having to walk faster.
Also read: Why a treadmill with incline is better for fat burning
Want to take it one step further? Running on the RUNNINGPAD PRO
Have you found your rhythm and want more than just walking? The SportsHero RUNNINGPAD PRO reaches a top speed of 12 km/h — enough for a solid endurance run or interval training. Combine that with the 13% incline and you have a complete cardio workout in your own living room.
A short running session of 20–30 minutes at 8–10 km/h can quickly burn an extra 250–400 calories on top of your daily steps. Perfect if you want to get a head start before summer and see results faster.
Which walking pad suits your summer goal?
Depending on how you want to move, there are two ideal options:
- SPORTSHERO WALKR PRO — perfect for walking under your desk. Compact, quiet, and suitable for daily use. Ideal if you want to reach 10,000 steps a day without interrupting your working day.
- SPORTSHERO RUNNINGPAD PRO — for those who also want to jog or walk with incline. With a 13% incline and a top speed of 12 km/h, you burn maximum calories in minimal time. The ultimate choice if you want to lose weight faster before summer.
👉 View the WALKR PRO | View the RUNNINGPAD PRO
Practical plan: how to reach 10,000 steps a day
Here is a simple daily schedule to help you get started:
- 🌅 Morning: 20 minutes of walking on the treadmill during your first coffee or podcast — ±2,000 steps
- 💻 Working day: 2 hours of gentle walking under your desk during calls or reading — ±4,000 steps
- 🌆 Evening: 30 minutes of walking or light jogging — ±3,000–4,000 steps
Total: well over 10,000 steps a day — without going to the gym once.
Frequently asked questions
Is 10,000 steps a day enough to lose weight?
Yes, combined with a normal eating pattern, walking 10,000 steps a day is an effective way to lose weight or maintain your weight. It is about consistency, not intensity.
Can I reach 10,000 steps on a walking pad?
Absolutely. At a relaxed pace of 4 km/h, you can reach 10,000 steps in around 90 minutes — spread throughout the day, this is very achievable.
What is better before summer: walking or running?
Both work. Walking is more sustainable and puts less strain on your joints. Running burns calories faster. The best choice is the movement you can keep doing — and for most people, that is walking. Still want to run? The RUNNINGPAD PRO reaches up to 12 km/h and is perfect for that.
