I’ve said it before, and I’ll say it again: walking has to be one of the most underrated forms of exercise. Not only is it free (which is always a win), it can be done pretty much anytime, anyplace.
Case in point: instead of waiting for the lift at work, you can keep your body in motion and your metabolism firing by climbing the stairs. The same can be said for taking your work calls on the move, or during those times when you don’t want to leave your home (or perhaps can’t due to a sleeping baby upstairs), indoor walking workouts mean you can smash your step count without setting foot outside.
Just take this walking workout, compiled by certified fitness coach Lisseth Edwards, as an example. Low-impact, meaning it’s suitable for those with joint issues, this walking session will help you rack up 5,000 steps in 45 minutes. So if you’re looking for an accessible way to fit in some movement, strap on one of the best fitness trackers, lace up your trainers (best Sketchers shoes, we’re looking at you), and get stepping.
How to do the 45-minute indoor walking workout
This indoor walking workout is very easy to follow as Edwards demonstrates what to do before expecting you to replicate the moves.
Made up of five rounds, complete with 10 exercises, you’ll complete each move for 30-second intervals before enjoying a 10-second rest in between. For example, at first you might start off by walking on the spot, before moving onto side steps, side kicks, and then knee drives.
It might not sound like much, but Edwards says that this standing low-impact workout will help you get your heart rate up and stay in the ‘fat-burning zone’. “It can help you stay consistent without having to leave the house,” she says.
Are indoor walking workouts effective?
It can be easy to think that walking walkouts don’t really do much, but tons of research suggest otherwise.
Along with being convenient, mood boosting, and accessible, walking indoors can also help you reset your posture (goodbye, rounded shoulders and a hunched back) and, if combined with a balanced diet, a 2022 research paper found that it can be an effective way to manage fat loss.
In days gone by, clocking up 10,000 steps a day was the golden target to aim towards. But research published in the European Journal of Preventive Cardiology dispels this myth. As it happens, clocking up a minimum of 4,000 steps a day — like with Edwards’ walking workout above — can still result in “significant” health improvements. And these benefits can be enjoyed no matter whether you’re walking outdoors or in.
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Clock 5,000 steps in 45 minutes at home with this low-impact walking workout that’s friendly on your joints
