Move · Videos · Cardio · 32 min

30-Minute Fast Walking Workout at Home

30-Minute Fast Walking Workout at Home — video by Walk at Home Play · 31:30

Video by Walk at Home on YouTube · Open on YouTube

Leslie Sansone leads a brisk 30-minute indoor walk set to a steady beat, adding side steps, knee lifts, kickbacks, kicks, grapevines and arm raises, with a slower start and an easy walk to finish. Suits beginners who want simple, low-impact cardio at home.

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

Good forHeart health

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up walk: walk on the spot to the beat, adding side steps, easy kicks and knee lifts. 0:18
  2. Walk two steps forward and two back, then wider side steps with reaches, toe taps and mini squats. 2:30
  3. Faster beat: brisk walking, double side steps with open-and-close arms, then arms raised high. 4:52
  4. Knee lifts with hands on hips, staying tall, then kickbacks: curl each heel up behind you. 6:07
  5. Kicks with a tight tummy, reaching for your feet, then two steps up and back with a clap. 8:05
  6. Side steps into skaters: tap one foot behind and let your arms swing across. 9:54
  7. Single then double knee lifts with the arms higher, then step taps forward and back. 10:42
  8. Arm pattern while walking: arms up, out, down, then out again; watch once, then join in. 14:52
  9. Two steps up and back, then add double side steps, then three walks and a tap. 16:42
  10. Side steps into heels to the front, then two up, two back and out to each corner. 19:22
  11. Cha-cha: two steps then three quick running steps, followed by strong kicks. 21:49
  12. Grapevine: step, cross behind, step, light on your feet; then turning taps with reaching punches. 25:06
  13. Mini squats, then front and side arm raises, heels to the front and knee lifts. 26:55
  14. Cool-down: heel digs, small side steps and little kicks at an easy walk as your breathing settles. 29:36

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

Form cues from the coach

  • Walk to the beat: keeping the pace matters more than getting every move right
  • Stand long and tall and draw your belly button towards your spine
  • Drop back to an easy walk any time it feels too fast

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm raises, pushes and reaches while walking
  • Hips moveswalking, knee lifts, easy front kicks
  • Knees moveswalking, knee lifts, kickbacks, grapevine
  • Ankles & feet moveswalking, side steps, step-taps, skaters

Easier option from the coach: Drop back to an easy walk any time it feels too fast

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