Health advice often says to do “brisk walking” – but how fast is brisk? It is a pace that raises your heart rate and breathing enough to count as moderate-intensity exercise. You can check it with your speed, your step rate or a simple talk test.
Three ways to know you are walking briskly
1. Speed
The U.S. Physical Activity Guidelines list walking briskly at 2.5 miles per hour (about 4 km/h) or faster as a moderate-intensity activity. Many fitness programmes use about 3 mph (4.8 km/h) or faster as a practical target.
2. Steps per minute
Research on walking cadence suggests that about 100 steps per minute is a reasonable marker of moderate intensity for most adults. Count your steps for 15 seconds and multiply by four, or use a phone or watch.
3. The talk test
At a brisk pace you can talk in full sentences but you can’t sing. If you can only say a few words before pausing for breath, you are working at a vigorous intensity.
Walking speed and pace chart
| Speed | Speed (km/h) | Minutes per mile | Minutes per km | Intensity |
|---|---|---|---|---|
| 2.0 mph | 3.2 | 30:00 | 18:39 | Light |
| 2.5 mph | 4.0 | 24:00 | 14:55 | Moderate (lower end) |
| 3.0 mph | 4.8 | 20:00 | 12:26 | Moderate |
| 3.5 mph | 5.6 | 17:09 | 10:39 | Brisk |
| 4.0 mph | 6.4 | 15:00 | 9:19 | Very brisk |
How much brisk walking do you need?
The Physical Activity Guidelines for Americans recommend that adults get at least 150 to 300 minutes of moderate-intensity activity a week, such as brisk walking, or 75 to 150 minutes of vigorous activity, plus muscle-strengthening activities on two or more days. That can be as simple as 30 minutes of brisk walking on five days. Shorter bouts count too.
Calories burned walking briskly
Energy use depends on your body weight and speed. Exercise scientists estimate it with MET values (multiples of resting energy use). Walking at 2.8–3.4 mph is about 3.8 METs, and 3.5–3.9 mph about 4.8 METs.
Calories ≈ MET × Body weight (kg) × Hours
| Body weight | 30 min at 3 mph (3.8 METs) | 30 min at 3.5 mph (4.8 METs) |
|---|---|---|
| 60 kg (132 lb) | ≈ 114 kcal | ≈ 144 kcal |
| 75 kg (165 lb) | ≈ 143 kcal | ≈ 180 kcal |
| 90 kg (198 lb) | ≈ 171 kcal | ≈ 216 kcal |
These are gross calories, including what you would burn at rest. Get an estimate for your own weight, speed and hills with the walking calorie calculator.
How to walk faster
- Take quicker, shorter steps rather than longer strides.
- Bend your arms at about 90 degrees and swing them from the shoulder.
- Stand tall and look ahead, not at your feet.
- Roll from heel to toe and push off with the back foot.
- Add hills or a treadmill incline to raise intensity without going faster.
Walking and weight goals
Walking is a great way to add daily activity, but most weight change comes from the balance of food and activity together. If weight loss is your goal, see calorie deficit explained and estimate your daily calories with the TDEE calculator.
Frequently asked questions
About 2.5 mph (4 km/h) or faster according to the U.S. Physical Activity Guidelines; many programmes use 3 mph or more.
Roughly 100 steps per minute is a common marker of moderate intensity for adults.
Yes. A 20-minute mile is 3 mph, which counts as moderate-intensity brisk walking.
At least 150 minutes a week – for example, 30 minutes on five days – as part of the adult activity guidelines.
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