"Want to lose weight for summer without spending hours at the gym? One simple habit makes all the difference: 10,000 steps a day. With a RunningPad treadmill at home or a compact WALKR Pro, you'll hit these goals effortlessly, right from your living room or while you work."
Why does 10,000 steps a day work so well?
10,000 steps a day is roughly equivalent to walking 7 to 8 kilometres, which burns an average of 300 to 500 calories, depending on your weight, pace and incline. Do that every day, and over a year you'll build up a huge calorie deficit without following a single diet.
Walking is also low-threshold: little risk of injury, no technique to learn, no expensive gym membership. Your body is literally built for it.
How do you find time for 10,000 steps a day?
That's the question that holds most people back. Because yes, you do want to move more, but before you know it the day is already full. Meetings, working from home, kids, groceries. By the end of the day you might have taken 2,000 steps.
The solution? Move while you're already busy doing something else. A treadmill at home, also known as a walking pad, lets you take steps while you work, listen to a podcast or watch Netflix. No extra time needed.
How many calories do you burn on a treadmill at home?
At a relaxed walking pace of 4–5 km/h, you burn an average of 200–350 calories per hour. Add an incline, such as the 13% incline of the SportsHero RUNNINGPAD PRO, and that rises to 400–600 calories per hour, without having to walk any faster.
Want to take it a step further? Running on the RUNNINGPAD PRO
Caught the bug 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 right in your own living room.
A short 20–30 minute running session at 8–10 km/h quickly burns an extra 250–400 calories on top of your daily steps. Perfect if you want to head into summer with a head start and see results faster.
Which walking pad fits 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 suited for daily use. Ideal if you want to hit 10,000 steps a day without interrupting your workday.
- 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 minimum time. The ultimate choice if you want to lose weight fast before summer.
Practical plan: how to hit 10,000 steps a day
Here's a simple daily schedule to get you started:
- 🌅 Morning: 20 minutes of walking on the treadmill during your first coffee or podcast ±2,000 steps
- 💻 Workday: 2 hours of relaxed 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 ever having set foot in the gym.
Frequently asked questions
Is 10,000 steps a day enough to lose weight?
Yes, combined with a normal diet, 10,000 steps a day is a proven, effective way to lose weight or maintain it. It's about consistency, not intensity.
Can I hit 10,000 steps on a walking pad?
Absolutely. At a relaxed pace of 4 km/h you'll reach 10,000 steps in about 90 minutes, spread across the day that's very doable.
What's better for summer: walking or running?
Both work. Walking is more sustainable and easier on your joints. Running burns calories faster. The best choice is the activity you'll stick with, and for most people that's walking. Still want to run? The RUNNINGPAD PRO reaches up to 12 km/h and is perfect for that.
