Move · Videos · Cardio · 17 min

15-Minute Indoor Walking Workout, No Equipment

15-Minute Indoor Walking Workout, No Equipment — video by nourishmovelove Play · 16:33

Video by nourishmovelove on YouTube · Open on YouTube

A coached 15-move indoor walk, 45 seconds a move with 15 seconds of plain walking between: heel-to-glute pulls, knee slams, low side steps, V-walks, quick feet on and off a line, skater taps. Brisk and playful; walk in place whenever you need to.

  • 17 min
  • All levels
  • Moderate impact
  • No equipment

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Walk in place to warm up, then hamstring pulls, heel towards glute, adding big arms. 0:08
  2. Side steps: step side to side and make the arms big to raise your heart rate. 2:10
  3. March knee slams: drive each knee up as your arms pull down from overhead, crunching your core. 3:25
  4. Double side steps, two right and two left staying low, then V-walks: wide, wide, narrow, narrow. 4:28
  5. Double side taps in a low stance, then single side taps reaching across and overhead. 6:25
  6. Standing crunches: lift each knee and pull your elbows down towards it. 8:25
  7. Walk forward and back with a tap at each end, then quick feet on and off a mat or line. 9:28
  8. Front and back walk with heel taps, then a lateral shuffle with a crunch. 11:25
  9. Wide and narrow steps in a low athletic stance, then skater tap backs. 13:28
  10. Cool-down: one minute of slower walking with deep breaths and shoulder rolls. 15:10

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

Form cues from the coach

  • Return to walking in place whenever you need to regroup
  • Bigger arm movements raise your heart rate; keep them small to ease off
  • Take every move at your own pace

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Knees takes loadlow side steps, side taps and wide/narrow in a low stance
  • Shoulders movesbig arm swings and reaches overhead
  • Lower back movesstanding crunches, shuffle with crunch
  • Hips movesside steps, knee slams, skater tap-backs
  • Ankles & feet movesquick feet on and off a line, shuffles

Easier option from the coach: Walk in place at any time; keep the arm movements small

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by nourishmovelove; 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