35 Min 4500 Steps Workout — Full body & fat burning walking workout, feel energized and lose weight
A 35 minute indoor walking workout you can do at home, about 4,500 steps, no equipment needed. Press play and walk it with Lumi.
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What this walking workout is like
Want to burn fat in just 35 minutes? Then WALK WITH ME We all know that our fat is burned most efficiently when we're in our Zone 2 cardio. But how does THIS WALKING WORKOUT get you there and, most importantly, how does it help you STAY there long enough?
The pace stays steady and conversational the whole way through — this is one to do on a day when you want movement without effort. You need no equipment at all — trainers and a patch of floor about the size of a bath mat.
Who it suits
This is a good one to start with if you are new to walking workouts, coming back after a long gap, or want the moves called out clearly before they happen. 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 4,500 steps, which is roughly 1.9 miles at an average woman's stride. 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 35 minute walking workout?
About 4,500 steps, which is around 1.9 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?
Yes. The moves are simple, called out before they happen, and you set the intensity by how big you make them.
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.
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.
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