Day 4 - Active Recovery Day Stretch — All Standing, No Equipment | FREE 7-Day Dance Workout Challenge
A 12 minute indoor walking workout you can do at home, no equipment needed. Press play and walk it with Lumi.
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What this walking workout is like
Day 4 is our recovery day, which means we are rewarding our bodies for all the hard work we've put in the previous 3 days AND preparing it for the rest of the challenge. Need a quick & pleasant way to start your day? Then you should try this active morning stretch!
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 is a good one to start with if you are new to walking workouts, coming back after a long gap, or want the moves called out clearly before they happen. 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 1,500 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.
Common questions
How many steps is this 12 minute walking workout?
Roughly 1,500 steps, which is around 0.6 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?
No equipment, just trainers. You need a patch of floor about the size of a bath mat, indoors.
Want a plan, not just a video?
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