Forget running in the cold — hit 3,000 steps in 30 minutes with this low-impact home workout

If you like to hit a daily step target, or the thought of heading out for a walk in bitterly cold weather just isn’t appealing right now, indoor walking workouts are worth a look. They’re nothing new, but they’re an efficient way to get some cardio in and boost your health and mood without stepping outside.

For years, the 10,000-step goal was treated as the gold standard. Since then, research has suggested lower targets, with some studies pointing to around 7,000 steps and others showing it can vary depending on age and activity levels. What the science does agree on is that walking is consistently good for your body.

This particular walking workout led by trainer Michelle Briehler helps you tick off around 3,000 steps in one session, and if you like to keep track, most of the best cheap fitness trackers will let you log this as an indoor walking workout.

What is the workout

Walking in your living room might sound a little dull, but as you’ll see in Briehler’s demonstration video below, there’s intention behind every step. The workout alternates between bouts of power walking on the spot and simple exercises that are built into the movement, keeping things varied without tipping into high impact.

I’m not the most coordinated person, so I know it can feel a bit tricky at first to follow the moves and keep in time with the rhythm. But that focus is part of the fun and it keeps your mind engaged so you don’t get bored. While Briehler appears to be leading a group in the video, this is not a live class. You can pause anytime, catch your breath and pick up where you left off.

30 Min Power Walking Workout 3,000 Steps | Low-Impact Cardio to Boost Energy & Burn Fat - YouTube

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What are the benefits of walking workout?

First of all, walking matters for anyone who wants to age well. Research published in the Geroscience journal on walking and healthy aging shows it can lower the risk of heart disease, high blood pressure, type 2 diabetes, and even some cancers. It also helps ease aches and stiffness, keeps you moving better, improves sleep, lifts your mood, and even builds a bit of mental resilience.

I love that you can get so much from something that feels so simple, and it's a reminder not to let “low impact” make you think it won’t do much for your body compared to running, HIIT, or weight training. Workouts like this indoor walking session are gentle on your joints but still get your heart pumping, your muscles moving, and your coordination working as you follow the steps and keep to the rhythm.

Briehler's walking workout is also great for your metabolism. Moving for 30 minutes gets your heart rate up enough to burn calories and use energy efficiently. It also keeps your muscles active, which helps your body continue burning calories even when you’re resting.

If you feel like you would like a little more of a challenge, you could add some very light dumbbells into the routine or, like Briehler, wear compression sleeves on your arms weighing around one pound each. Both options will add a gentle extra load for your upper body, which will help to tone muscles and increase calorie burn. But, they aren't essential as the workout is a solid session just as it is.

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