Whether you live in a part of the world which suffers from extreme weather, or just don’t fancy heading outside today, an indoor walking workout means you can still fit some light movement into your day.
To make sure you've always got an option, I asked April Medrano-Gatlin to suggest a routine. Medrano-Gatlin is a certified personal trainer for Stride Fitness, which offers treadmill-centered fitness classes where you can run or walk, so it's safe to say she knows a thing or two about walking workouts. She put together this fun, quick walking workout that doesn't require any equipment, just a little space.
“This low-intensity workout allows you to focus on steady movement, keeping the heart rate at a moderate level while still hitting the 3,000-step goal,” says Medrano-Gatlin.
Indoor walking workout
Medrano-Gatlin's workout alternates between a brisk walk for two minutes and another step-based movement for one minute. Whether or not you hit 3,000 steps depends on how quickly you move (and the accuracy of your fitness tracker).
Medrano-Gatlin has outlined a range of how many steps you can expect to take in each section—try to take half as many steps when performing the step-based movements.
The exercises
Fast-paced heel-to-toe walk: From standing, walk forwards, placing the heel of one foot in front of the other foot's toes, lower the rest of your foot then repeat with the other foot. Move quickly back and forth along the space available, being careful not to lose your balance.
Side lunge: Step to the side with your left foot and bend your left knee to lower. Push back to the start then repeat on the other side.
High-knee march: March on the spot, lifting your knee to hip height with each step.
The workout
Complete the following twice:
- Brisk walk: 2 minutes (~200-250 steps)
- Fast-paced heel-to-toe walk: 1 minute (~120-150 steps)
- Brisk walk: 2 minutes (~200-250 steps)
- Side lunges: 1 minute (~100-120 steps)
- Brisk walk: 2 minutes (~200-250 steps)
- High-knee march: 1 minute (~120-150 steps)
- Brisk walk: 2 minutes (~200-250 steps)
Is it better to walk outdoors or indoors on a treadmill?
“It’s best to walk wherever you enjoy most,” says Medrano-Gatlin. Walking outdoors offers fresh air and varied terrain, which can engage more muscles, but treadmills are also great as they offer a controlled environment.
“The key is consistency, so choose the option that fits your lifestyle and helps you stay active.”
