Move · Videos · Cardio · 14 min

Family Mile: 15-Minute Walking Workout for Everyone

Family Mile: 15-Minute Walking Workout for Everyone — video by Walk at Home Play · 14:12

Video by Walk at Home on YouTube · Open on YouTube

Leslie Sansone walks a mile to upbeat music with a room of families, kids and older adults beside her. You do side steps, kicks, knee lifts and arm reaches, and she tells everyone not to worry about perfect steps, just to keep moving. Sing-along and cheerful.

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

Good forHeart healthFun workouts

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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up: side steps, walking and easy kicks; don't worry about perfect steps, just keep moving. 0:23
  2. Faster pace: double side steps, then reach the arms high as you step. 3:16
  3. Kick-backs, bringing one heel towards your seat, then tap-outs, stretching each leg out to the side. 4:07
  4. Chest pushes with the arms, then two steps forward and two steps back. 5:27
  5. Knee lifts, standing tall, then standing crunches with the elbows to the knee and the tummy pulled in. 6:22
  6. Side steps that build into skaters, touching the foot behind you. 6:57
  7. Tap-outs again, reaching the arms if you like, then step out and step in. 8:14
  8. Power kicks: keep them low if you need a break, and go higher only if you feel strong. 10:16
  9. Cool-down: easy little kicks to bring the heart rate down, then small side steps to finish. 12:08

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

Form cues from the coach

  • Do not worry about copying every step perfectly, just keep moving for the whole mile
  • Keep kicks low if you need to, and go higher only if you feel strong
  • The easy kicks at the end bring your heart rate back down

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesbig arm reaches, chest pushes, boxing arms
  • Hips movesside steps, kicks, knee lifts
  • Knees moveswalking, kicks, knee lifts, skater touches
  • Ankles & feet moveswalking, side steps, tap-outs

Easier option from the coach: Keep kicks low, and just keep walking if the steps are tricky

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 Walk at Home; 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