[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)
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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.
Common questions
How many steps is this 30 minute walking workout?
About 5,000 steps, which is around 2.1 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.
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