28-Day Indoor Walking Workout Plan For Weight Loss
Step up to the challenge of indoor walking. This Free, Printable 28-day Indoor Walking Workout Plan for Beginners is an effective way to kickstart your exercise regimen. If you’re completely new to exercise, this plan is the place to start. There’s no jumping or running, so it’s easy on the joints, low impact, and suitable for seniors.
It’s a terrific option for exercising when the weather is extreme, such as slippery, icy pavements or hot, humid conditions. You don’t need any special equipment or a gym membership. Indoor walking is free and an effective way to boost your cardio and burn body fat.
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What Is An Indoor Walking Workout?
Indoor walking workouts are typically low-impact, high-energy workouts that make the most of a small enclosed space. The main exercise is brisk walking or power walking. This can be around your room or your house, though some people use a walking pad for convenience. Other walking-type exercises are added to the workout to provide variety, increase your heart rate and effort level, and provide a full-body workout with particular focus on the lower body – glutes, hamstrings, quadriceps, calves, and abdominals.
Benefits Of An Indoor Walking Workout
- Burns Calories – Indoor walking burns calories, aiding fat burning and body fat loss. Walking 30 minutes a day makes a huge difference to your waistline.
- Good for Your Heart Health – Exercise is essential for a healthy heart, and indoor walking will help you hit the recommended target of at least 150 minutes of moderate-intensity exercise per week.
- It’s Convenient, Free, and Accessible – If you’re stuck inside on a bad-weather day, an indoor walking workout will help you get your exercise fix.
- Improves Your Mood – Instead of sitting all day when you’re stuck indoors, following this workout plan will make you feel better and help you sleep better.
- Improves Circulation – moving gets the blood flowing and helps with high blood pressure.
- Recovery Session – For advanced fitness levels, use an indoor walking workout to recover after a hard workout the previous day.
Check In With Your Doctor: If you haven’t exercised for a while, you’re carrying a lot of excess weight, or you have any pre-existing medical issues, it’s always best to check with your doctor before starting an exercise program.
28-Day Indoor Walking Challenge Free Printable
28-Day Indoor Walking Workout Plan – Exercises
The workout plan uses different sets of 4 exercises that become gradually harder over the 4-week period. In the last week, perform the exercises while holding light weights to increase workout intensity and build upper-body strength. These weights can be 1 or 2-pound dumbbells or anything suitable you have to hand. Food cans (tins) or water bottles make great free alternatives.
1. Brisk Walking
Walk around your room or use a walking pad. Walk briskly; you should be able to talk, but you’re making an effort.
2. Side Step
Alternate stepping from side to side. It doesn’t need to be a deep lunge: challenge yourself, but don’t overdo it.
3. March
March vigorously on the spot. Make it intense and work those arms!
4. Walk Forward & Kick
Walk forward two steps and kick, walk backwards two steps. Start on a different leg each time so that you’re always kicking with an alternate leg.
Walking Workout Challenge Sets
SET 1: Total 20 minutes – The Basics
If you haven’t exercised in a while, this set will ease you back into it. Go at your own pace.
- 2 min brisk walk
- 1 min side step
- 2 min march
- 1 min walk forward and kick
- REPEAT 3 TIMES
- Finish with 2 min brisk walk
SET 2: Total 20 minutes – Up The Intensity
Get ready to push – work hard on that marching!
- 2 min brisk walk
- 2 min side step
- 3 min march
- 2 min walk forward and kick
- REPEAT 2 TIMES
- Finish with 2 min brisk walk
SET 3: Total 26 minutes – Go Longer
You’ve got this!
- 2 min brisk walk
- 1 min side step
- 2 min march
- 1 min walk forward and kick
- REPEAT 4 TIMES
- Finish with 2 min brisk walk
WEEK 4 – Get those dumbbells out
Complete each set with light handheld weights. You’ll burn extra calories and build upper-body strength.
Next Steps
The hardest part is taking the first step and exercising regularly. Once you have a routine established – keep going! You can repeat the challenge at any time or try some of our other exercise plans, such as:
