Day 3 - Killer Glutes & Cardio HIIT — All Standing, No Equipment | FREE 7-Day Dance Workout Challenge
A 13 minute indoor walking workout you can do at home, no equipment needed. Press play and walk it with Lumi.
What this walking workout is like
We're almost half-way through the 7-day dance workout challenge, so let's TURN THE HEAT UP with this KILLER glutes & cardio HIIT! With 30-seconds intervals, we will switch between shaking your booty, and lifting it!
It is set to music and built around walking to the beat, so it feels closer to dancing in your kitchen than to a workout class. You need no equipment at all — trainers and a patch of floor about the size of a bath mat.
Who it suits
This one assumes you have done a few of these before. If it is your first, take a beginner workout instead and come back to this in a fortnight. 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 somewhere around 1,650 steps, depending on how big you make each one. Short sessions add up exactly the same as long ones, so two of these in a day counts as a proper walk. 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.
Join the free 7-day challengeNo equipment. No sign-up fee. Unsubscribe any time.
More like this one
15 Min 2000 Steps Workout — Fat burning intense walking workout, no jumps, to the beat15 min · 2,000 steps · no jumping
15 Min Dance Workout Party — Happy & sweaty cardio on Pop hits15 min
15 Min Intense Indoor Jogging — Burn 150 calories, sweaty cardio workout, no breaks, on the beat16 min
15 Min 1850 Steps — Sweaty walking dance workout, full body cardio HIIT, mood booster15 min · 1,850 steps
15 Min 2500 Steps Workout — Fat burning intense & fast walking workout, no jumps, to the beat15 min · 2,500 steps · no jumping
15 Min Taylor Swift Cardio — 1800 steps walking dance workout, shake calories & worries off15 min · 1,800 steps