I’ve said it before and I’ll happily repeat it: walking is one of the most overlooked ways to stay active. It costs nothing, fits easily into daily life, and can be done almost anywhere. You don’t need special equipment or perfect conditions to keep moving, making it one of the simplest ways to support your overall fitness.
For example, skipping the lift at work and choosing the stairs helps keep your body moving and your metabolism engaged. The same goes for pacing during phone calls or fitting in steps at home when heading outside isn’t practical, such as when a baby is sleeping upstairs. With indoor walking routines, it’s possible to build momentum and boost your step count without ever leaving your front door.
A great example is this indoor walking session created by certified fitness coach Lisseth Edwards. Designed to be low-impact movement, it’s suitable for people with joint-friendly needs while still helping you reach 5,000 steps in just 45 minutes. If you’re after an accessible fitness option, all you need is a reliable tracker, comfortable trainers, and the motivation to start stepping.
How the 45-Minute Indoor Walking Session Works
This indoor walking workout is straightforward to follow, as Edwards clearly demonstrates each move before asking you to repeat it. The routine is built around guided demonstrations that make it easy to stay on track, even if you’re new to home workouts.
The session includes five structured rounds made up of ten simple exercises. Each movement is performed for 30-second intervals, followed by a brief 10-second rest. You’ll begin with walking on the spot, then progress through side steps, controlled kicks, and steady knee drives. While the moves seem gentle, they’re designed to keep your body consistently active.
According to Edwards, this standing routine is enough to raise your heart rate and keep you within the fat-burning zone. She notes that it supports consistent movement habits without the need to step outside, making it easier to stick with over time.
Do Indoor Walking Workouts Actually Work?
It’s easy to underestimate walking workouts, especially when compared to high-intensity training, but research consistently shows their value. Indoor walking offers a mix of convenience and accessibility while still delivering meaningful health benefits.
Beyond being mood boosting and easy to maintain, indoor walking can help improve posture by counteracting rounded shoulders and a hunched back. When paired with a balanced diet, a 2022 research paper found that regular indoor walking can also play a role in managing fat loss.
Rethinking Daily Step Targets
For years, the idea of hitting 10,000 steps a day was treated as the gold standard. However, research published in the European Journal of Preventive Cardiology challenges this belief. The findings suggest that achieving around 4,000 steps daily, similar to what this workout delivers, can still lead to significant health improvements. Importantly, these benefits apply whether those steps are taken indoors or outdoors.
