[day 12] 7 500 Steps Workout - Walk & Run, No Weights — 21-Day Step & Glow Up Challenge

Tap to play · 45 minutes · free on YouTube

What this walking workout is like

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. 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 45 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?

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?

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.

More like this one

45 Min 5500 Steps Workout — Full body walking workout with dumbbells, burn & tone, no jumping45 min · 5,500 steps · no jumping 45 Min Walk & Tone + Dumbbells — 6000 steps, full body burn, walking workout + warm up & cooldown46 min · 6,000 steps 45 Min 6000 Steps — Pregnancy-safe cardio, standing full body walking workout - no jumps & no squats46 min · 6,000 steps · no jumping [day 1] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge35 min · 5,000 steps · no jumping [day 1] 5 000 Steps Workout - No Jumps, No Weights — 21-Day Step & Glow Up Challenge35 min · 5,000 steps · no jumping 45 Min Walk & Tone — 2 dumbbells, medium-intense, full body45 min

Browse the whole library

• All workouts
• 30-minute walks
• 20-minute walks
• 15-minute walks
• 10-minute walks
• Indoor walking
• No jumping
• Beginners
• Over 50
• Gentle & over 60
• 1,000+ steps
• 2,000+ steps
• 3,000+ steps
• 4,000+ steps
• 5,000+ steps
• 7,500+ steps
• Knee-friendly
• Dance, no jumping