[day 19] 5 000 Steps Workout - Walk & Run, No Weights — 21-Day Step & Glow Up Challenge
A 30 minute indoor walking workout you can do at home, about 5,000 steps, no equipment needed. Press play and walk it with Lumi.
![[day 19] 5 000 Steps Workout - Walk & Run, No Weights — 21-Day Step & Glow Up Challenge — indoor walking workout video](https://i.ytimg.com/vi/OAuRN9Z0yTQ/hqdefault.jpg)
What this walking workout is like
This is your EXPRESS (30-minute) VERSION of day 19 Can you believe it?
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 5,000 steps, which is roughly 2.1 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.
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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