20 Min Sweaty Walk & Run — 3000 steps, high-energy cardio HIIT, no squats calories burner
A 21 minute indoor walking workout you can do at home, about 3,000 steps, low impact with no jumping. Press play and walk it with Lumi.
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What this walking workout is like
20 minute walk and run workout - 3000 steps of high energy cardio, no squats, no equipment! This sweaty indoor walking and running workout burns serious calories and gets your heart pumping. Small space, big results. Ready to get SWEATY?
The pace picks up early and stays there, with short bursts that get you properly warm and breathing hard. 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 around 3,000 steps, which is roughly 1.3 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 3,000 steps, which is around 1.3 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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