Anyone working in a home office knows the problem: eight hours of screen time, a lunch break on the sofa, and at the end of the day, the pedometer barely shows 2,000 steps. Back pain, fatigue, and a guilty conscience are the unpleasant companions of a sedentary workday.
A Walking Pad can be a real game-changer here — without you having to sacrifice your working hours.
What exactly is a Walking Pad?
A Walking Pad is an ultra-flat, compact treadmill specifically designed for walking. Unlike classic treadmills with a handrail and large frame, Walking Pads are only about 12–13 cm high, weigh between 15 and 19 kg and can be effortlessly slid under the sofa or behind the door after a workout.
Most models reach speeds of 1 to 6 km/h — ideal for relaxed walking while working. The CITYSPORTS WP6, for example, requires no assembly at all. Unpack, unfold, plug in — and in less than a minute you are ready to go.
💡 Good to know: In January 2026, the CITYSPORTS WP6 was tested by CHIP and impressed with 'very good walking comfort, good operability, and easy storage'.
Why Walking Pads are booming right now
The trend originally came from the US and Asia, but over the last two years it has hit the market with full force. There are three main reasons:
Firstly: the home office is here to stay. The number of home office jobs has permanently increased since 2020. Millions of people spend their workday within their own four walls — often sitting, often without the natural incentive to move that an office with a canteen, corridors, and chats with colleagues offers.
Secondly: awareness of the risks of sitting is growing. Studies show that prolonged sitting significantly increases the risk of cardiovascular diseases, type 2 diabetes, and back problems. Even two hours of daily walking at a moderate pace can burn 200 to 300 calories and counteract these risks.
Thirdly: Walking Pads have become affordable. High-quality models like the CITYSPORTS 550W Walking Pad with an integrated Bluetooth speaker are available from €199 — less than four months of gym membership fees.
Walking Pad experience: Can you really type while walking?
This is the question everyone asks — and the short answer is: Yes, absolutely. The longer answer: It takes one to two days to get used to it, after which it feels completely natural.
The key lies in the speed. At 2 to 3 km/h you walk slowly enough that typing, using a mouse, and even video conferences are easily manageable. Your body moves, your mind stays focused.
Many users even report increased concentration, because the gentle movement promotes blood flow in the brain. The Tages-Anzeiger cites research results showing that a switch between sitting, standing, and walking is ideal for your back and general health.
📊 From practical experience: An editor from GameStar walked during his test a total of 341 km at the desk — and found that after two weeks he was able to increase his speed from 3.5 to 4.5 km/h without affecting his work quality.
Walking Pad under a standing desk: How to set it up
For the optimal setup you need:
- A height-adjustable desk, raised to standing height — the Walking Pad is placed underneath.
- Sufficient space behind it (at least 50 cm) so you can get on and off safely.
- An external monitor at eye level, so you don't have to look down at a laptop — this prevents neck tension.
- Comfortable, flat shoes or special indoor sports shoes — socks alone do not offer enough grip.
Pro tip: Place a soundproofing mat under the Walking Pad if you live in a rented flat with sensitive neighbours. This noticeably reduces vibrations and impact noise.
Calorie burn: How much does a Walking Pad really achieve?
When it comes to calorie burn honesty is important: a Walking Pad does not replace intensive cardio training. But it adds up — enormously.
| Activity | Speed | Calories per hour* |
|---|---|---|
| Sitting at a desk | — | approx. 80 kcal |
| Walking on the Walking Pad | 3 km/h | approx. 150–200 kcal |
| Brisk walking | 5 km/h | approx. 250–300 kcal |
| Walking with 10 % incline | 4 km/h | approx. 250–350 kcal |
*Guidelines for a person weighing approx. 75 kg. Individual values vary.
If you spend three hours per workday walking at 3 km/h, you burn around an additional 450–600 kcal — which is equivalent to about a whole meal. Projected over a five-day week, that is 2,250–3,000 kcal per week, just from walking while working.
The most important takeaway: It is not about a single intensive training session, but about the total movement throughout the day. Walking on a Walking Pad for three hours often burns more calories than jogging for 20 minutes and sitting for the rest of the day.
Walking Pad with incline: More intensity, same pace
Anyone looking to increase their training intensity, without walking faster, should look for a model with an incline function. Studies show that walking on an incline burns up to 30 % more calories than on a flat surface.
The CITYSPORTS WP6 offers a 10 % incline with three adjustable levels. This incline increases the activation of the calf, thigh, and glute muscles and simulates the feeling of a gentle uphill walk — gentler on the joints than jogging, but significantly more effective than flat walking.
For those who prefer even more versatility, the CITYSPORTS 2-in-1 Walking Pad offers an integrated foot massage function, which is particularly soothing after a long day at work.
Noise level: Does a Walking Pad interfere with video conferences?
This is a valid concern — but one that quickly disappears in practice.
Modern Walking Pads operate with brushless motors that, at normal walking speeds, stay under 50 dB. For comparison: A normal conversation is around 60 dB, and a fridge is around 40 dB. Therefore, a Walking Pad is quieter than your own speaking voice.
The headset is the crucial factor. As long as you use a noise-cancelling headset, the people on the other end of your meeting will not hear a thing while you get your steps in. Many users on Reddit and in forums report that even colleagues in open-plan offices barely notice the device.
More home office & Walking Pad guides
Tips for beginners: How to get started correctly
- Start slowly: Begin with 15–20 minutes per day at 2–3 km/h and increase it weekly up to several hours.
- Mix it up: Alternate between sitting, standing, and walking — no mode should last longer than 90 minutes at a time.
- Wear the right shoes: Flat, comfortable shoes with a good sole. Going barefoot or wearing just socks is not recommended in the long run.
- Use a remote control: Most CITYSPORTS Walking Pads come with an IR remote control, allowing you to change the speed without having to bend down.
- Set a step goal: Start with 6,000 steps per working day and work your way up to 10,000. The CITYSPORTS 550W Walking Pad displays steps, distance, speed, and calorie consumption via an LED display.
- Bluetooth tracking: Connect your smartphone to the pad via Bluetooth to track your progress over the weeks — nothing motivates quite like visible results.
Which Walking Pad is right for you? Quick overview
| Model | Key feature | Ideal for | Price |
|---|---|---|---|
| CITYSPORTS 550W Walking Pad | Bluetooth speaker, ultra-flat | Beginners, desk use | from 199 € |
| CITYSPORTS WP6 | 3-level incline (10 %), independently tested | Advanced users, more intensity | from 199 € |
| CITYSPORTS 2-in-1 Massage Pad |
You can find more buying advice, model comparisons, and regional treadmill and Walking Pad guides in our Treadmill & Walking Pad overview.
Especially popular: CITYSPORTS ZX3 Walking Pad, CITYSPORTS treadmill and Treadmills Switzerland.
More CITYSPORTS treadmill & Walking Pad guides
If you are looking for a suitable treadmill or Walking Pad for your home, these overviews will help you choose.
- Treadmill & Walking Pad overview – central overview of CITYSPORTS model pages, guides, and buying advice.
- Treadmill for the home – treadmills and Walking Pads for flats, home offices, and home workouts.
- CITYSPORTS treadmills & Walking Pads – all key CITYSPORTS models at a glance.
- Foldable treadmills – space-saving models for small rooms and the home.
- Under-desk treadmill – Walking Pads for the home office, office, and movement while working.
- Treadmill with incline – models with an incline function for more varied training.
- Quiet Walking Pad – compact Walking Pads for flats, small rooms, and quiet walking.
More CITYSPORTS treadmill & Walking Pad guides
If you are looking for a suitable Walking Pad or treadmill for your home, flat, or home office, you will find the key CITYSPORTS overviews, categories, and guides here.
Central overview
- Treadmill & Walking Pad overview – central overview of CITYSPORTS model pages, buying advice, categories, and guides.
Relevant CITYSPORTS categories
- Treadmill for the home – treadmills and Walking Pads for flats, home offices, and home workouts.
- CITYSPORTS treadmills & Walking Pads – all key CITYSPORTS models at a glance.
- Foldable treadmills – space-saving models for small rooms and the home.
- Desk treadmill – Walking Pads for the home office, office, and staying active while working.
- Treadmill with incline – models with an incline function for more varied workouts.
- Quiet Walking Pad – compact Walking Pads for apartments, small spaces, and quiet walking.
Guide for apartments, home office & neighbours
- Walking Pad in an apartment: noise level, space & neighbours
- Making a Walking Pad quieter: 11 tips for apartments & neighbours
- Walking Pad underlay: Does a mat help reduce vibrations?
- Walking Pad and neighbours: What should you consider in an apartment?
- Treadmill for a small apartment: Which models fit?
- Desk treadmill in the home office: What should you consider?