20 Min Legs & Glutes Tabata — Standing cardio & lower body dance workout, no jumping options
A 21 minute indoor walking workout you can do at home, low impact with no jumping. Press play and walk it with Lumi.
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What this walking workout is like
Wanna shake your legs and bouncy your booty? Cause this 20-minute tabata will do just that! In just 5 FULLY STANDING SETS, you'll get your heart pumping with fiery (and fat-burning) cardio moves AND tone your muscles with sculpting lower body exercises.
It is set to music and built around walking to the beat, so it feels closer to dancing in your kitchen than to a workout class. Both feet stay low throughout: no jumping, nothing that lands hard, and nothing your downstairs neighbours will hear. 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 2,650 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 21 minute walking workout?
Roughly 2,650 steps, which is around 1.1 miles at an average woman's stride. Bigger steps and higher knees add more.
Is it OK for bad knees?
There is no jumping, so nothing lands hard. Some sessions include shallow squats or lunges; make them smaller or march through them if your knees complain.
Will my downstairs neighbours hear it?
Very unlikely. Both feet stay low, so it sounds like walking across a room. Trainers and a rug or mat make it quieter still.
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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