[day 10] 7 500 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge
A 60 minute indoor walking workout you can do at home, about 7,500 steps, low impact with no jumping. Press play and walk it with Lumi.
![[day 10] 7 500 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge — indoor walking workout video](https://i.ytimg.com/vi/M3gOHFNxdHI/hqdefault.jpg)
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What this walking workout is like
You're halfway there! It's day 10 of your 21-Day STEP & GLOW UP Challenge Let's get some weighted steps in • it is a combo of steps and full-body muscle toning exercises; • it requires 1 weight (I will use 1x 5lb/2.
The pace builds gradually, with a warm-up at the start and a stretch to finish, so nothing arrives before you are ready for it. Both feet stay low throughout: no jumping, nothing that lands hard, and nothing your downstairs neighbours will hear. A pair of light dumbbells is used, but a couple of water bottles or nothing at all works just as well.
Who it suits
It suits you whether this is your second walking workout or your fiftieth — the moves are simple, and the intensity is largely set by how big you make them. 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 7,500 steps, which is roughly 3.1 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 60 minute walking workout?
About 7,500 steps, which is around 3.1 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?
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?
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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[day 10] 7 500 Steps Workout - No Jumps, with Dumbbell — 21-Day Step & Glow Up Challenge60 min · 7,500 steps · no jumping