Does a walking simulator help you lose weight? Learn how to use it effectively

Many people have a walking simulator at home or in their building’s gym and wonder: can it really help with weight loss? The answer is yes – but with some important considerations.

The walking simulator can be a useful ally for burning calories, improving cardiovascular health, and starting a more active lifestyle, especially for beginners or those who prefer low-impact exercise.

In this article, we’ll explain how the walking simulator works, its calorie-burning potential, benefits, tips to maximize results, and common mistakes to avoid.

How the walking simulator works

The walking simulator is a simple piece of equipment that mimics the natural movement of walking, with alternating arms and legs. Unlike a treadmill, it has no motor: the user powers the movement.

This makes it an accessible and practical machine, but also less intense than other cardio options. It’s a good starting point for physical activity and for people seeking gentle exercise.

Can the walking simulator help with weight loss?

Yes, the walking simulator contributes to weight loss when used regularly and combined with a balanced diet. Weight loss depends on calorie deficit – burning more calories than you consume.

The walking simulator supports this process by:

• Increasing energy expenditure.
• Improving endurance so you can exercise for longer periods.
• Offering a simple, consistent option for daily activity.

How many calories does it burn?

Calorie burn depends on body weight, workout duration, and intensity. On average:

• A 60 kg (132 lbs) person may burn 200–250 calories per hour.
• An 80 kg (176 lbs) person may burn 300–350 calories per hour.

While the calorie burn is lower than running on a treadmill, it’s still valuable, especially for beginners.

Benefits of the walking simulator beyond weight loss

1. Low-impact exercise – protects joints, ideal for beginners and seniors.
2. Easy to use – no complex settings or adjustments.
3. Affordable – cheaper than most cardio machines.
4. Improves mobility – supports coordination and balance.
5. Convenient for home use – exercise anytime, without needing a gym.

Strategies to maximize results

1. Increase duration gradually

Start with 15–20 minutes and work up to 45–60 minutes per day.

2. Add intervals

Alternate between moderate and faster pace to boost calorie burn and cardiovascular gains.

3. Stay consistent

Use it 4–6 times per week for steady results.

4. Combine with strength training

Pair the walking simulator with resistance exercises for greater metabolism boost and fat loss.

5. Focus on nutrition

Even regular workouts won’t lead to weight loss without a balanced diet in calorie deficit.

Safety tips when using the walking simulator

• Keep posture upright and avoid leaning too much on the handles.
• Use controlled movements – don’t rush.
• Wear proper sneakers for comfort and foot support.
• Start slowly and progress at your own pace.

Comparison with other cardio machines

• Treadmill: higher calorie burn, but more joint impact.
• Stationary bike: good for legs, calorie burn is similar.
• Elliptical trainer: more complete, engaging both upper and lower body.

The walking simulator is not a replacement for advanced machines but works well as an entry-level option or complement.

Common mistakes

• Expecting fast results from short sessions (like 10 minutes).
• Using it irregularly, with long breaks between sessions.
• Relying only on the walking simulator without combining other types of training.
• Overdoing it without conditioning, leading to fatigue.

A simple but effective tool

The walking simulator can indeed support weight loss, provided it’s used consistently, combined with healthy eating, and supported by other exercises. It’s an accessible, low-impact machine that helps build routine and discipline.

Want to structure smarter cardio and strength workouts? Download the Befit app and get personalized training plans tailored to your goals.