Indoor walking workouts are a great way to work up a sweat and add to your step count without leaving the house. Walking is one of the most accessible, low-impact ways to get more active and improve your fitness. This underrated form of exercise can boost stamina, burn calories and improve heart health. Even a 10-minute walking workout has a lot of benefits and counts towards your 150 minutes of weekly aerobic exercise, as recommended by the CDC.
There are plenty of online routines to help you increase your daily steps, but if you’re really short on time then this quick session by certified personal trainer Krya Pro is a fun way to get 2,000 steps closer to your step goal.
What I love about this video is that it is low-impact but still gets the blood pumping. It features some challenging choreography too which keeps the mind alert, while developing coordination and balance.
Here’s what I discovered after giving it a try.
How to do this 2,000-step workout
You don’t need any equipment for this steps workout—just a bit of room to move around.
What I learned from doing this 2,000-step workout
It made me feel more alert and focused
Walking increases blood flow, and helps oxygen and nutrients move around the body, including the brain, which in turn helps us feel more alert and refreshed.
Exercise releases the beneficial neurotransmitters dopamine and norepinephrine which enhance focus and attention. Even though this is only a short 10-minute workout, I found it easier to concentrate when I went back to my desk and things that I’d been putting off on my to-do list felt more manageable.
Plus, a protein called brain-derived neurotrophic factor (or BDNF) is released when walking and this stimulates the growth of new brain cells, which research has found can improve memory.
It boosted my immune system
Studies have shown that walking at a brisk pace can boost the number of white blood cells (the body’s natural defense against infection). So if you are looking for a way to improve your immunity, this indoor workout is a great place to start.
I credit regular exercise for keeping me healthy, and it’s rare that I succumb to a cold, or if I do it’s not for long.
It was the active recovery session I needed
After moving from using 8kg to 10kg weights in my strength sessions, this workout served as a great bit of active recovery to help ease my achy muscles.
Walking can ease joint pain by producing synovial fluid to lubricate the joints, and I felt like a lot of the post-workout stiffness and soreness had dissipated by the end of the workout.
