Move · Videos · Cardio · 11 min

11-Minute Indoor Interval Walking Workout for Beginners

11-Minute Indoor Interval Walking Workout for Beginners — video by AARP Play · 10:41

Video by AARP on YouTube · Open on YouTube

Fitness instructor Denise Austin leads an all-low-impact walk in place: easy walking with 20-second bursts of power walking, heel taps, step touches and grapevines with bigger arm pumps and deeper knee bends, then a short stretch. A quick session for beginners or busy days, in a small space.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHeart health

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Step by step 8

Tap a time to watch that step in the video.

  1. Warm-up: two deep breaths, then an easy walk in place and forward and back, pumping your arms. 0:40
  2. Interval 1: walk forward and back, then 20 seconds of brisk power walking with strong arm pumps. 2:06
  3. Power walk: stride forward and back, almost like race walking, then a harder 20-second burst. 3:57
  4. Heel taps: tap a heel in front with each step, then a burst dipping lower and pumping your arms. 4:56
  5. Step touches: easy at first, then a 20-second burst lifting up and lowering through the knees. 6:17
  6. Grapevines: easy at first with relaxed arms, then a burst going lower and lifting up, still low impact. 8:07
  7. Cool-down: tap each foot back to stretch the calves, reaching your arms behind you. 9:16
  8. Stretch: lift your arms up, then twist gently side to side with your knees slightly bent. 9:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pump the arms during each burst; that is what raises the heart rate
  • Stand tall with abs pulled in and shoulders down and back
  • Whenever you feel tired, just walk easily in place

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm pumps and punches in the bursts
  • Hips moveswalking, step touches, grapevines
  • Knees moveswalking in place, lower heel taps and step touches
  • Ankles & feet moveswalking, heel taps, tap-backs

Easier option from the coach: Walk easily in place whenever you are tired

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by AARP; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety