The free 30-day indoor walking challenge
One video a day for 30 days, in order. It starts with 10-minute walks and builds to half an hour, with an easier day every seventh. Every workout is free and needs no equipment.
Do one follow-along walking video a day: week 1 at 10–15 minutes, week 2 at 15–20, week 3 at 20–30, week 4 at 30, with a gentle stretch day every seventh day. Everything is low impact with no jumping. The full plan below links each day's video and adds up to about 92,800 steps.
The plan
How to make the 30 days stick
- Same time every day. Attach it to something you already do: after the school run, before your shower.
- Lay out your trainers the night before. The fewer decisions in the morning, the better.
- Missed a day? Do the next one. Don't double up, and don't start again.
- Track it. Tick each day off; a streak you can see is surprisingly motivating.
Want company?
Doing a challenge with other people is the single biggest predictor of finishing it. Glow Walk Club runs a guided challenge each month with a private group for daily check-ins. If this plan works for you, the monthly challenge is the same idea with Lumi and a group of women alongside you.
Common questions
What is a good 30-day walking challenge for beginners?
Start at 10–15 minutes a day of low-impact walking, add about 5 minutes a week, and take an easy day every seventh. The plan on this page does exactly that, with a free video for every day.
How many steps is the 30-day walking challenge?
About 92,800 steps over the 30 workouts, rising from around 1,500 a day in week 1 to around 4,000 in week 4.
Can I do a walking challenge at home without a treadmill?
Yes. Every workout in this plan is a follow-along video you do in a small space indoors, with no equipment.