10-Minute Beginner Indoor Walking Workout

Step by step 10

Tap a time to watch that step in the video.

1. Warm-up: shoulders up, back and down, slow roll-downs from a squat, then butt kicks and knee lifts. 0:38
2. March on the spot with good posture, then double toe taps, two on each side. 1:37
3. Knee lifts pushing your arms overhead; keep your hands below heart height if your heart rate climbs. 2:32
4. Two steps right and two left, then a basic step touch and walking four steps forward and back. 3:22
5. Heel digs to the front with soft knees, pushing your arms out, or overhead for more effort. 5:07
6. Double side steps, then a single step tap right and left, sitting lower if you want more work. 5:50
7. High knee lifts, two on each side, driving the knee towards your chest, then singles. 6:42
8. Side steps pulling your elbows back, then pulling down from overhead, then walking forward and back. 7:36
9. Step forward and lift the knee, then step back, on one side then the other; go double time if you can. 8:47
10. Fast finish: out-out-in steps as quickly as suits you, then a hip-flexor stretch and a quad stretch. 10:10

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