Everyone has heard of 10,000 steps a day. This benchmark goal has been around since the 1960s when it was used in a Japanese marketing campaign for pedometers, but has grown in prominence as the default step goal on fitness trackers and smartwatches.
Walking 10,000 steps (roughly equivalent to five miles) is a delight in summer when the sun graces us with its presence. However, when winter comes and the temperature drops it’s a different story.
At this time of year, it’s tempting to live under a blanket until warmer days arrive, but that means you’ll miss out on all the great health and longevity benefits of walking. Studies have shown walking can lower the risk of chronic diseases, such as cardiovascular disease and type 2 diabetes.
So, what do you do? Turn to YouTube, of course.
The platform is awash with walking workout videos to help you hit 10,000 steps from the comfort of your home. You don’t need a treadmill or one of those fancy walking pads to complete them, either—just space for a mat and a decent pair of trainers.
You do need a solid chunk of time though, because it takes more than an hour to complete 10,000 steps. To make sure you don't choose a video that's not really right for you, I searched for the top five most-watched 10,000-step workout videos (discounting any workouts that promised 10,000 steps in the headline, but didn't deliver in practice) and tried them all.
Here's what I found.
Grow With Jo: 10000 Step FAST Walking Workout
Views to date: 2.6 million
This workout comes from Johanna Devries, a fitness trainer known by the handle Grow With Jo. Coming to you from her living room, Devries challenges you to get your steps in with her high-energy dance party. Lasting just over an hour, the workout is designed around 40 seconds of work followed by 20 seconds of active recovery, where you walk or dance it out. Devries demonstrates everything in an easy to follow way, and gives helpful technique tips like reminding you to “keep your core tight”.
The workout was lots of fun but more intense than I expected with twerking, jumping jacks and sprinting on the spot. I wish I’d worn a more supportive sports bra!
Get Fit With Rick: 10000 Steps at Home
Views to date: 2.6 million
Rick Bhullar, a former professional dancer turned personal trainer, leads this workout from a boardwalk in Dubai. Over 75 minutes, you learn the steps to a dance routine. Rick starts by teaching you two key steps—marching and side-stepping—and then continues to build on this, each time looping back to the beginning and running the whole routine from the top. There’s a counter on screen that clocks up your steps but you barely notice it because you’re too busy trying to nail Bhullar’s choreography.
The time flies and before you know it you've reached the magic number. I loved Bhullar’s infectious energy and was in such a good mood afterward.
YanaFit: 10000 Step Challenge For Weight Loss
Views to date: 2 million
Designed by aerobics trainer and fitness influencer YanaFit, this simple session is split into 30/30 intervals. You perform an exercise or step for 30 seconds and then recover by marching on the spot for the same period of time. The session lasts 80 minutes and Yana encourages you to keep moving for all that time, except for a quick water break. The moves are fairly low intensity (there’s no jumping), so I didn’t get too puffed out during this one. Like Rick’s video, there’s an on-screen step counter, which helped to keep me motivated right throughout.
Thankyou BUBU: 10000 STEPS WALK AT HOME
![1만보 걸으면서 살이 쭉쭉 빠지는 운동 [걸쭉빠 만보] - YouTube](https://img.youtube.com/vi/ZW1pnq0b8Hs/maxresdefault.jpg)
Views to date: 16 million
If you want to make the most of your time getting your steps in, then try this workout. It’s led by Korean couple Tank and Odri who share fitness content online, complete with English subtitles. The one-hour session is described as a full-body workout, so the moves work the lower body and upper body together to deliver added burn. For example, there’s a section where you do a bunch of butt kicks with arm rows, which engages your core, back and leg muscles. Some of the language is questionable (there’s talk of getting rid of “belly flab” and wanting “thin legs”) but it’s an effective workout and it certainly gets the blood pumping.
Improved Health: 10000 Steps Workout
Views to date: 4.6 million
Fitness trainer Jules runs Improved Health, a YouTube channel that offers low-impact home workouts. This 90-minute session guides you through a series of side steps, heel taps, front kicks and more, interspersed with periods of walking on the spot. It follows a nice steady pace that allows you to relax into the workout. It would be great for a beginner or someone looking to get some gentle movement into their day.
My favorite 10,000-step workout
I thoroughly enjoyed testing out all of these workouts, largely because it was great motivation to move my body. Without these workouts, there were days when I would have only managed to walk from my desk to the fridge and back. As for my favorite? It has to be Get Fit With Rick’s because I loved the dance element and the dynamic movements. He’s a brilliant trainer and I’ll definitely do that workout again.
Shop walking shoes
If you've been inspired to increase your step count, perhaps you need new footwear. Not sure what to buy? Our guide to the best walking shoes can help. Here are three selections from that guide in brief.
This is our favorite walking shoes, offering tons of soft cushioning and a good amount of energy return.
This comfortable shoe is often less than half the price of its rivals.
The grippy undersole makes these shoes great for both slippery concrete and trail walks.
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It only takes 20 minutes to improve your flexibility, strength and posture with this Pilates flowPilates Skip the gym and try this equipment-free routine instead
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This couch workout is a beginner-friendly way to build cardiovascular fitness and strengthWorkout If you’re new to exercise or returning after a break, starting with some low-impact movement can help you gradually build strength
