[day 5] 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 5] 5 000 Steps Workout - Walk & Run, No Weights — 21-Day Step & Glow Up Challenge — indoor walking workout video](https://i.ytimg.com/vi/cvkEHU3AWJM/hqdefault.jpg)
What this walking workout is like
Welcome to day 5 of your 21-Day STEP & GLOW UP Challenge You've come so far and, step-by-step (hihi), you're getting closer to the end of this week. • it is a combo of steps, small runs, big runs, and full-body exercises; • it's a bit more intense (cardio-wise) but has easier moves.
The pace picks up early and stays there, with short bursts that get you properly warm and breathing hard. A pair of light dumbbells is used, but a couple of water bottles or nothing at all works just as well.
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 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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