15 Min Quick & Dirty Killer Cardio — Drum & Bass HIIT workout, on the beat, suitable to do in public
A 16 minute indoor walking workout you can do at home, no equipment needed. Press play and walk it with Lumi.
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What this walking workout is like
Need something short, intense, and suitable to do in public? Then check out this quick & dirty HIIT workout In just 15 minutes, your heart will be PUMPING OUT OF YOUR CHEST because this killer cardio is completely on Drum and Bass beats No equipment, full body, very jumpy, and VERY SWEATY R u ready for this?
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 somewhere around 2,000 steps, depending on how big you make each one. 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?
Roughly 2,000 steps, which is around 0.8 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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