15 Min 2500 Steps Workout — Indoor walking & running HIIT , intense cardio at home, short & sweaty
A 16 minute indoor walking workout you can do at home, about 2,500 steps, no equipment needed. Press play and walk it with Lumi.
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What this walking workout is like
Busy? Low on time? Give me 15 minutes and let’s smash out 2500 steps together!
The pace picks up early and stays there, with short bursts that get you properly warm and breathing hard. You need no equipment at all — trainers and a patch of floor about the size of a bath mat.
Who it suits
This one assumes you have done a few of these before. If it is your first, take a beginner workout instead and come back to this in a fortnight. If your balance is still finding itself, stand behind a dining chair and rest a hand on the back — that is a sensible adaptation, not a compromise.
Fitting it into your day
Expect around 2,500 steps, which is roughly 1.0 miles at an average woman's stride. Short sessions add up exactly the same as long ones, so two of these in a day counts as a proper walk. Want your own numbers rather than an average? The steps to miles calculator works it out from your height.
Common questions
How many steps is this 16 minute walking workout?
About 2,500 steps, which is around 1.0 miles at an average woman's stride. Bigger steps and higher knees add more.
Is it OK for bad knees?
This one has some higher-impact moves. If your knees are sore, pick a workout tagged no jumping instead. See the no-jumping workouts →
Is it good for beginners?
It is a faster session that assumes a few walking workouts behind you. If you are new, start with a beginner one and come back to this.
Do I need equipment or a lot of space?
No equipment, just trainers. You need a patch of floor about the size of a bath mat, indoors.
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