[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/MoYCPrbaV0I/hqdefault.jpg)
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What this walking workout is like
Welcome to day 5 of your 21-Day STEP & GLOW UP Challenge You're almost done with this first 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.
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?
It is a faster session that assumes a few walking workouts behind you. If you are new, start with a beginner one and come back to this.
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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[day 5] 5 000 Steps Workout - Walk & Run, No Weights — 21-Day Step & Glow Up Challenge30 min · 5,000 steps