I’ve said it before and I’ll say it again: walking is one of the most underrated ways to stay active. It doesn’t cost anything, is easy to fit into your daily life, and can be done almost anywhere. You don’t need any special gear or perfect conditions to keep moving, which makes it one of the easiest ways to stay fit.
For instance, taking the stairs instead of the elevator at work keeps your body moving and your metabolism going. The same is true for pacing yourself while on the phone or taking steps at home when going outside isn’t possible, like when a baby is sleeping upstairs. You can build momentum and increase your step count without ever leaving your front door by doing indoor walking routines.
This indoor walking session made by certified fitness coach Lisseth Edwards is a great example. It’s made to be low-impact, so it’s good for people with joint problems, and you can still get 5,000 steps in just 45 minutes. All you need to get started with an accessible fitness program is a good tracker, comfortable shoes, and the drive to get moving.
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How the 45-Minute Indoor Walking Session Works
Edwards clearly shows you how to do each move before asking you to do it again, so this indoor walking workout is easy to follow. The routine is based on guided demonstrations that help you stay on track, even if you’re new to working out at home.
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There are five structured rounds in the session, each with ten easy exercises. You do each movement for 30 seconds, then take a quick 10-second break. You will start by walking in place, then move on to side steps, controlled kicks, and steady knee drives. The moves may look easy, but they are meant to keep your body moving all the time.
Edwards says that this standing routine is enough to get your heart rate up and keep you in the fat-burning zone. She says that it helps people keep moving without having to go outside, which makes it easier to stick with over time.
Do indoor walking workouts really work?
People often don’t think walking workouts are as good as high-intensity training, but research shows that they are. Walking indoors is convenient and easy to get to, and it also has real health benefits.
Indoor walking can help improve posture by straightening out rounded shoulders and a hunched back. It also boosts your mood and is easy to keep up with. A 2022 study found that regular indoor walking can help with fat loss when combined with a healthy diet.
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Changing the Daily Step Goals
For a long time, the goal of taking 10,000 steps a day was seen as the best one. But a study that came out in the European Journal of Preventive Cardiology goes against this idea. The results show that getting about 4,000 steps a day, which is what this workout gives you, can still make a big difference in your health. It’s important to note that these benefits apply no matter where those steps are taken.
