Walking workouts for beginners

Your first four weeks, written out

Most beginner programs fail for the same reason: they start too hard and give you nothing to follow. So here is a plan you can actually keep. Week one: a 10 or 15-minute walking workout, three days, with a rest day between each. That is it. Do not add anything, even if you feel like you could. Week two: the same three sessions, but make one of them a twenty. Week three: four days, mixing fifteens and twenties. Week four: four days, with one thirty-minute workout at the weekend when you have more room.

By the end of the month you are doing around 100 minutes of moderate movement a week without ever having had a session that felt like a wall. That is a real foundation, and it is roughly two-thirds of the way to standard adult activity guidance.

What to expect the first time

You will feel uncoordinated for about four minutes and then you will not. Everyone does. The moves repeat, they are announced before they happen, and if you fall behind you simply keep marching until the next one comes round — nothing here punishes you for missing a beat. Your face will get warm sooner than you expect, which is normal and is your circulation doing its job.

Wear trainers, not socks. Have water within reach. Clear enough floor to take two steps in any direction. If you feel wobbly, stand behind a dining chair and rest a hand on the back of it; that is a sensible adaptation, not a failure.

The two mistakes worth avoiding

The first is starting with a 45-minute workout because it looked more serious. It is not more serious, it is just more likely to be your last one. The second is quitting after a missed week. A gap is not the end of a program — you simply pick up at the week you last completed and carry on. Nobody in the club has a clean streak; they just have a longer relationship with it than they did last year.

If you would like the choosing taken off your hands entirely, the free 7-day challenge sends one short workout a day in a sensible order.

Best walking workouts to start with

These are the gentlest, clearest sessions in the library. Lumi talks you through every move — you never have to already know what to do.

20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges20 min · 2,450 steps · no jumping 30 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment30 min · 5,000 steps · no jumping 30 Min 5200 Steps — High-speed high-energy walking cardio, no jumps, burn calories fast & sweat30 min · 5,200 steps · no jumping 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps20 min · 2,300 steps · no jumping 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat30 min · 3,500 steps · no jumping 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism20 min · 2,350 steps · no jumping 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment30 min · 4,500 steps · no jumping 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body cardio, step to the beat30 min · 4,000 steps · no jumping 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home30 min · 3,700 steps · no jumping 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost30 min · 3,500 steps · no jumping 20 Min Best of 80s Dance Workout — Full body cardio, beginner-friendly, follow-along, mood booster21 min 30 Min No Jumping Latin Cardio — 2 levels dance workout; full body fat burning salsa & reggaeton30 min · no jumping 30 Min 4000 Steps — No jumps, no squats, no lunges - low impact walking workout at home30 min · 4,000 steps · no jumping 15 Min 1800 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism15 min · 1,800 steps · no jumping 15 Min 1800 Steps Workout — Beginner walking dance workout, full body, knee-friendly, no jumping16 min · 1,800 steps · no jumping 30 Min 4000 Steps — Fun & easy beginner Christmas walking dance workout, no jumping, knee-friendly30 min · 4,000 steps · no jumping 20 Min 2500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, full body burn20 min · 2,500 steps · no jumping 30 Min 3500 Steps Workout — Christmas after dinner walking, beginner full body workout, fat burning30 min · 3,500 steps 30 Min 3x3 Japanese Walk — 3600 steps with small weights or bottles, no jumps, no squats, no lunges30 min · 3,600 steps · no jumping 25 Min 3300 Steps — Winter hike the snowy Alps from home – full body standing walking workout25 min · 3,300 steps 30 Min Beginner Full Body Workout — Easy standing dance workout, no equipment, no jumping options30 min · no jumping 20 Min 2400 Steps — No jumps, no squats, no lunges - easy low impact walking workout20 min · 2,400 steps · no jumping 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges30 min · 3,760 steps · no jumping 25 Min 3300 Steps — Hike the Alps from home – fun full body walking workout25 min · 3,300 steps

Every beginners workout in the library

All 44 of them, newest first. Each opens on its own page with the length, step count and impact level.

• 19 Min Beginner Cardio — 2280 steps walking workout, full body cardio without jumping 19 min
• 20 Min 2600 Steps Workout — No jumps, no squats, no lunges - full body beginner walking workout 20 min
• 20 Min Light Weights, Big Burn — 2700 steps, full body cardio & strength with small dumbbells 21 min
• 30 Min 5200 Steps — High-speed high-energy walking cardio, no jumps, burn calories fast & sweat 30 min
• 15 Min Metabolic Boost — 1800 steps, after eating walking workout for easy digestion & anti-bloating 16 min
• 30 Min 3500 Steps — Easy beginner walking workout, full body no jumping cardio 30 min
• 10 Min Cardio Dance — 1200 steps, quick mood booster to the beat, easy dance walking workout 11 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion, metabolism boost & bloating relief 20 min
• 30 Min 3500 Steps Cardio — Fun walking dance workout at home, no jumping, full energy boost 30 min
• 20 Min 2550 Steps Workout — Standing legs & walking workout, strong thighs and calves at home 20 min
• 20 Min 3x3 Japanese Walk — 2200 steps, beginner walking workout - no jumps, no squats, no lunges 20 min
• 30 Min 4000 Steps — No jumps, no squats, no lunges - low impact walking workout at home 30 min
• 15 Min Morning Walk — 1800 steps, energy-boosting walking workout, no jumps 15 min
• 20 Min Standing Booty Lift — 2500 Steps, Glutes & Walking Workout at Home, No Jumps 21 min
• 30 Min 3x3 Japanese Walk — 3600 steps with small weights or bottles, no jumps, no squats, no lunges 30 min
• 20 Min 2400 Steps — No jumps, no squats, no lunges - easy low impact walking workout 20 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 30 Min 3x3 Japanese Walk — 3760 steps, beginner walking workout - no jumps, no squats, no lunges 30 min
• 30 Min 4000 Steps — Fun & easy beginner Christmas walking dance workout, no jumping, knee-friendly 30 min
• 25 Min 3300 Steps — Winter hike the snowy Alps from home – full body standing walking workout 25 min
• 30 Min 3x3 Japanese Walk — 3700 steps, beginner walking workout - no jumps, no equipment, at home 30 min
• 20 Min 3x3 Japanese Walk — 2450 steps, beginner walking workout - no jumps, no squats, no lunges 20 min
• 30 Min 4500 Steps — Fun walking workout to the beat, full body cardio, no jumps, no equipment 30 min
• 15 Min 1900 Steps — Halloween classics walking dance workout spoooooky fun cardio 15 min
• 25 Min 3300 Steps — Hike the Alps from home – fun full body walking workout 25 min
• 30 Min 4000 Steps Workout — Fast walking fat burn dance workout, full body cardio, step to the beat 30 min
• 30 Min 5000 Steps Workout — Calories burning walking dance workout, full body, no equipment 30 min
• 20 Min 2450 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• 20 Min 2500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, full body burn 20 min
• 15 Min 1800 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 15 min
• 20 Min 2350 Steps Workout — No jumps & no squats walking workout for easy digestion and metabolism 20 min
• 20 Min 2300 Steps Workout — Walking workout for easy digestion and metabolism boost, no jumps 20 min
• 30 Min 3500 Steps Workout — Beginner walking workout, no jumps, no squats, no lunges, to the beat 30 min
• 30 Min Beginner Full Body Workout — Easy standing dance workout, no equipment, no jumping options 30 min
• 30 Min 3500 Steps Workout — Christmas after dinner walking, beginner full body workout, fat burning 30 min
• 15 Min 1800 Steps Workout — Beginner walking dance workout, full body, knee-friendly, no jumping 16 min
• Day 1 - Mood Boosting Cardio Dance — All Standing, No Equipment | FREE 7-Day Dance Workout Challenge 12 min
• 10 Min Marry Me Dance Party — Fun dance workout on popular wedding songs 11 min
• 10 Min Elegant Arms Workout — Beginner dance workout for toned arms, no equipment 10 min
• 20 Min Best of 80s Dance Workout — Full body cardio, beginner-friendly, follow-along, mood booster 21 min
• 30 Min No Jumping Latin Cardio — 2 levels dance workout; full body fat burning salsa & reggaeton 30 min
• 20 Min Bachata Legs & Booty Dance Workout — Fun Basic Bachata Steps & Beginner Lower Body Workout 21 min
• 30 Min Love Is Blind Dance Workout — Full-body workout, cardio dance with breaks, beginner-friendly 30 min
• 20 Min Beginner Dance Workout — Beginner cardio; styles: Samba, Hip-Hop, Salsa, Barre, Yoga 23 min

Browse another way

• All workouts
• 30-minute walks
• 20-minute walks
• 15-minute walks
• 10-minute walks
• Indoor walking
• No jumping
• Over 50
• Gentle & over 60

Free walking calculators