30 Min Ibiza Tabata — With dumbbells, medium-intense, full body
A 31 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
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 somewhere around 3,900 steps, depending on how big you make each one. Half an hour, five days a week, is essentially the whole 150-minutes-a-week activity guideline met in your living room. 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 31 minute walking workout?
Roughly 3,900 steps, which is around 1.6 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.
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