45 Min Walk & Tone — 2 dumbbells, medium-intense, full body

Tap to play · 45 minutes · free on YouTube

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 5,650 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.

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