20 Min Full Body Tabata — 2500 steps, standing walking workout with dumbbells, high energy strength
A 21 minute indoor walking workout you can do at home, about 2,500 steps, no equipment needed. Press play and walk it with Lumi.
Get tomorrow’s workout in your inbox
One easy walking workout a day for a week, picked by Lumi. No jumping, no equipment.
Free. Unsubscribe any time.
Check your inbox 💌
Your first workout is on its way. Not there in a few minutes? Peek in Promotions or Spam.
Want every workout now? See membershipFound this through an AI assistant? What were you looking for? One tap and we'll point you to the best matches.
Thank you! Here are the best matches →
What this walking workout is like
Got only 20 minutes for a FULL workout session?
The pace picks up early and stays there, with short bursts that get you properly warm and breathing hard. A pair of light dumbbells is used, but a couple of water bottles or nothing at all works just as well.
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 21 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?
Light dumbbells are optional; water bottles or nothing at all work too. You need a patch of floor about the size of a bath mat, indoors.
Want a plan, not just a video?
Seven days of short walking workouts, one a day, straight to your inbox. Free, beginner-friendly, and you can do every one of them in your living room.
Send me the 7 free workoutsNo equipment. No sign-up fee. Unsubscribe any time.
More like this one
20 Min 2500 Steps with Weights — Fast walking, fat burning, full body cardio workout, low impact20 min · 2,500 steps · no jumping
20 Min 2000 Steps — Standing full body strength & cardio walking workout - with dumbbells - at home20 min · 2,000 steps
20 Min 2500 Steps Workout — Fast walking dance workout, full body cardio, no equipment, no jumps22 min · 2,500 steps · no jumping
20 Min 2500 Steps Workout — Slim + toned arms & walking workout with light weights20 min · 2,500 steps
20 Min Sweaty Walk & Run — 3000 steps, high-energy cardio HIIT, no squats calories burner21 min · 3,000 steps · no jumping
20 Min 3000 Steps Workout — Fast walking dance workout for fat burn and weight loss20 min · 3,000 steps