- 6/14/2025
Category
🛠️
LifestyleTranscript
00:00This is your indoor walking workout. So you and I are going to do a 15 minute walking workout at
00:05home. We're also going to include a quick warm up and some stretches. So if you're ready, let's get
00:10started. So for the first part, we are just going to start with just doing a just basic, just little
00:16march on the spot. So this is just going to help warm your body up. And the point of this, it helps
00:21increase your core body temperature. We're just going to mobilize through the joints. So just
00:27follow along with me, just kind of keep marching using your arms as well, just so we're really
00:33loosening up your upper body, learn nice and softly with your feet. So it's just the first
00:40part is just this light little walk. So what we're going to do now is just give me this
00:45side step and just step from side to side. Now this is a walking exercise and we're just
00:52going to add that little bend through the knees. So how it's going to work today, every 30 seconds
00:57we're going to change the walking exercise. You can see the timer bar on the left that
01:02represents approximately 30 seconds. So this is your walking exercise. Just give me that
01:08little toe tap and just bend through the knee. And now we're going to take it straight for
01:1530 seconds to a fast walk. And let's find out how many steps that we can do during this
01:23workout today. So do, if you have a way of monitoring, do let me know at the end of your
01:28walk. All right. So a fast walk. So we're going to do 30 seconds, fast walk, 30 seconds, different
01:35walking exercise. So let's have fun with this. It's just an easy way to get fit and healthy
01:40at home. All right. So if you're walking exercise this time, now we're going to take it to a side
01:47step and a real deep bend this time, but also really use your arms. So just imagine you're
01:52pulling something in with both arms. And this way here, we're just really engaging lots of
01:59different muscle groups. So we're just working multiple muscle groups all in one. That's good.
02:04And that's how we're going to get amazing results and just really bend nice and deep for me.
02:10And it's that lateral sidestep. And 30 seconds done. Let's bring it straight back now to your
02:16fast walk. Now make the most of the room you've got wherever you're doing this walking workout.
02:21And if you want to just walk fast from one end of the room to the other, or you can carry on
02:25marching on the spot. Land nice and softly with your feet. And like I say in all my videos,
02:33if you don't want me coaching and motivating you, if you'd rather listen to music, hit that mute
02:38button and put on your favorite tunes. All right. So for your next walking exercise, this time now,
02:44what we're going to do is we're going to just step and tap one foot across. So take that foot
02:50slightly over. So this one here is going to really work through your inner and outer thighs. And when
02:56you're ready, just add in those arms. It's a really lovely exercise here for your mobility as well.
03:04And right now, just see what you are doing. You are investing in your future health. This is what
03:10exercise is incredible for. It's all about investing how we feel tomorrow. All right,
03:15let's bring it straight back now. Fast march. Just keep going. And this is how we're going to really
03:21get that indoor step count up. And indoor walking workouts are a great way to just always keep on top
03:28of your fitness. It's about making it a routine, making it a habit. All right, that's good. Just
03:33keep going. Nice and softly doing really well. So this workout is going to fly today. And we've now
03:42done on the fast walk. Let's have a look at your next walking exercise. So for this time, we're just
03:47going to go for doing these side steps, but give me a single punch and let's have fun. And also
03:53something I think is so important. Let's appreciate how lucky you and I are right now that we are able
04:00to move our bodies. We should never take our health for granted. All right, that's good. Sidestep and give
04:06me that single arm punch. So this is low impact, but it's still what I call high intensity. We're getting
04:13that heart rate up and bring it straight back. You know the routine now. Let's just take that back to that
04:18really fast walk. And I remember if you want to walk around the rim, just keep landing nice and
04:25softly with those feet. Keep using the arms. That's good. And if you do love my walking ones, I've got
04:34hundreds here on my YouTube channel. Also, I've got all my fun city virtual walks. So definitely have a go
04:40at doing those as well. All right. So for your next walking exercise, this time now, what I want you to do
04:46is just give me this toe tap in front and just swing both arms down. That's good. At the same
04:53time. So here, this is really lovely. We're working a little bit actually through the front of your shin
04:57known as your tibulus anterior. We're strengthening that muscle as well as those quadriceps. This is
05:03also a really good workout to look after knee health. And plus we're working through the shoulders
05:08and your core as well. Okay. And let's bring it straight back now, back to that fast walk on the
05:17spot, getting those steps up with this indoor walking workout. Easy to follow. That's good. Just
05:23keep that going. And the great thing is because these are all low impact moves, you could even do
05:28this in your pajamas, just wearing socks, bare feet. You don't have to be in workout gear because it's
05:35low impact. All right. That's it. Keeping that going until we've done those 30 seconds. So for your next
05:43walking exercise, this time now, what we're going to do is we're going to do this little side step, but now
05:47pull both the arms down. So both arms, imagine we're pulling something down from the ceiling. And the
05:54benefit of doing the side step just means naturally we're working your inner and outer leg muscles. So
06:00we're working really also targeting those stabilizing muscles plus those abductors and adductors. And by
06:08taking the arms above heart level, it just means we're really strengthening and conditioning your
06:13heart as well. All right, that's good. So let's just bring that back to your fast walk. And if you really
06:19enjoy walking at home, and if you're looking for healthy weight loss, and I have got my 21 day indoor
06:26walking workout plan, this has everything from recipes to also a day to day structured guide with
06:33an eating plan, workouts, everything. I'll leave all the details in the description down below if you
06:38want to have a look and find out more. All right, well done. So let's just keep that marching. So for
06:44your next move, let's just go for these side steps, but just give me a real deep bend. So just imagine
06:51you're just kind of bending down a little bit. So we're really strengthening and conditioning through
06:56your lower body. That's good. And step it out nice and wide. So we're really just building on that
07:04endurance through your lower body, working on your mobility and stability as well. That's good.
07:11Keeping that going. And well done. All right, so back to that fast march. So remember if you want to
07:17walk around the rim, make the most of the space that you've got. And by doing this fast marching,
07:23this is where it's really good for our bone density. So we're really strengthening our bone
07:27density, especially through our hips and our lower back with this exercise as well. All right. And just
07:32really focus on using the arms. Just be aware of your posture as well. Just keep your upper body nice and
07:40lifted. All right. So next move. This time now, we're just going to do a heel dig. So just extend
07:49the heel in front and we'll just do a bend through the elbows. So we're just mobilizing through the
07:55arms. And this is really good to help with ankle health as well. So just heel dig. That's good.
08:03And of course, the great thing is these workouts so easy to do. Just when you've got a spare 15 minutes,
08:09think, right, you're going to just invest in your future health. And let's bring it straight back
08:15now. Fast march. And do let me know in the comments down below once you've done this,
08:20if you like these 30 every 30 seconds, the walking exercise change. And because I'll definitely do you
08:27more. And also equally, let me know if you'd like more 10 minutes, 15, 20 minute walking ones.
08:33All right. That's good. Just keep marching nice and fast. And what is better instead of doing like
08:40a long 40 or 60 minute walk is to do like a 20 minute in the morning, then 20 minute in the
08:46afternoon if you want to do the longer ones. All right. So let's do some hamstring curls now.
08:51So just bend through and we're just drawing down with the arms at the same time. So this one here,
08:58really good to work through the posterior muscles, through the legs, through the hamstrings,
09:02through your glutes. And also what we've done today, we've worked a lot through so many different
09:09joints. And what we've done is really helped with your joint health. And especially as we're using
09:14body weight instead of overloading with excess weight, bring that straight back. And as I say,
09:20with all my workouts, it's cardio, but they're body weight. So we are getting the benefit of everything,
09:26strengthening your muscles, your bones, conditioning your heart, getting that overall fitness.
09:31All right. Just really keep that step count up for me. Keep moving.
09:40Just keep those feet nice and fast. All right. So your next walking exercise, this one,
09:48we're going to do big sunshine arms. Let's inject some positivity here and just feel really just proud
09:56of yourself. You're taking control of your health and just make those arms nice and big. Imagine you're
10:02just drawing a big sunshine and we're just doing that lateral sidestep and you're taking the foot
10:08slightly behind. And let's just go last a few. All right, well done. And let's just bring it straight back
10:18to your really fast walk now. Keep those feet moving. And just think every step we're taking,
10:26we're just making your bones and your muscles stronger. And this is a great thing. This is where
10:32exercise, it's always, it's never too late. Exercise works for every age, every ability.
10:39Okay. That's good. Keeping that going. All right. So next exercise now is just give me that toe tap
10:49in front and just alternate those punches. So alternate arm to leg and just have some fun with
10:56it. So we're just tapping that foot out in front with that little punch. That's good.
11:05And this one here, really lovely to strengthen through the front muscles of your legs and bring
11:14it straight back now, back to your power march for me. I remember with exercise, it's never about
11:21perfection. It's just about progress. It's just about really just focusing on what's happening on
11:27the inside, less about what's happening on the outside. When we exercise, think about how it's really
11:32conditioning your body from inside to out. That's good. Last few seconds on that fast walk. So
11:42your next walking exercise this time now, let's just go for doing these fun punches. So we're going
11:48to do that sidestep and just alternate punch in front, punch up in front and up. And because all my
11:55workouts, these ones, especially my walking ones, they're low impact. So these are really safe.
12:01You can do these exercises daily. All right, that's good. And because they're short and they're
12:06quick, we can always find the time. And up and then punch that in front. All right, let's just
12:14take it back now to your fast walk. So we haven't got much longer on the walking because then we're
12:19going to take it straight into your core down stretch. So last little bit. Let's just keep going.
12:24You've done so well. And the easy thing is with this, it's not a gym membership. You're not having
12:32to pay money. These workouts are completely free and I've got over a thousand. So you've got plenty
12:38to choose from. So you never get bored. All right. So next walking exercise this time. Now we're going
12:45to do a sidestep and just do double straight arms. Have your palms facing in and we're just extending
12:52the arms all the way up and back down. That's good. And just give me that sidestep. And you're
12:58just taking that foot slightly behind. So we're just working lots of side muscles here as well.
13:05So we're just making sure it's a total body workout this. And let's just go last a few.
13:11And well done. So what we're going to do is just march out. Just take that to a walk landing
13:18nice and softly. And for more healthy lifestyle tips, I've got so many blogs on my website. I'll
13:25leave a link in the description down below at lwrfitness.com. But there are blogs with healthy
13:31eating plans. There's motivational tips. There's tips on everything. Exercises to look after your
13:38knees and how quick workouts work. So if you want a bit of inspiration and motivation, head there and
13:44have a look. Right. Let's go for another walking exercise. Tap that foot out. Let's have fun with this
13:49one. Just imagine we're pushing something down and we're just really nearly finished today. Let's just
13:55keep going. Tap that foot out. Push through with the arms. That's good. So this one here again,
14:04really lovely for the glutes, for your inner and outer thighs, and also working a little bit through
14:09your upper back with the arm movement on there. All right, well done. So let's just march out. Keep
14:16those feet going. Keeping that going. That's good. And just now still walking. Let's see how many steps
14:32we can get in for this walking workout at home. Okay, so what we're going to do now, last one, we're just
14:45going to slowly bring your heart rate down. So what I want you to do is just do this little side step
14:50and just sway with your arms from one side to the other. So this is slowly, as said, bringing us back
14:58to that pre-exercise state. That's good. And just go side to side.
15:07And well done. So what we're going to do now is we're going to do your cool down stretches. If you
15:16want longer, just to get your breath back, then you can hit pause. If you're ready to stretch,
15:21we're going to start with doing a calf stretch. So what I want you to do is take one foot behind
15:25and then lean slightly forward. Hands are on the bent leg and just feel that lovely stretch through the
15:32calf muscles. You can just see where I'm pointing there. This just really helps to realign the muscles.
15:37after all the exercise that we've done. All right. And let's just change and take that to the other
15:45leg. So we're then going to step that leg behind. Hands are on that bent leg. And what is important
15:52on the leg that we're stretching, always make sure that the heel stays on the floor. And that's
15:57really stretching the calf known as the gastrocnemius.
16:07All right, let's come up to standing. We're going to do a hamstring stretch now. So extend one leg in front
16:13so it's straight. Hands are on the bent leg. Just feel the stretch through the back of the upper thigh.
16:18That's your hamstring. Just feel that the toes are pointing up on the leg with stretching. Let's take that now
16:27to the other side. And again, just feel that through the back of the upper thigh. Oh, and there we have
16:41Princess Raisin. And we have a dog barking outside same time. All right. Let's just do a quadriceps
16:46stretch. Just feel that stretch through the front of the thigh. That's good. Just feel that stretch.
16:53Make sure your supporting legs slightly bent. And let's just feel that on the other leg. That's good.
16:59Again, knees slightly bent. The barking, that is Prince Hugo. And that's my sister's dog. All right.
17:05Let's now take the arms behind. And let's see, is Raisin going to come back in. Let's just feel that
17:11lovely chest stretch. Feel that through the front of the chest. And now take those. We're going to do
17:19the next stretch. Let's take those arms in front. Feel that lovely stretch through your upper back.
17:26Feel that nice stretch. And then let's do a tricep stretch. Take one arm up. Just feel that stretch
17:33through the back of the upper arm. And then we'll take that to the other side. And feel the stretch
17:41through the other arm. So well done. There is your high five. And remember what you and I have simply
17:49done today is just invest in your future health. And I'll see you back on my YouTube channel tomorrow.
Recommended
16:34
|
Up next
4:56
19:00
10:49
9:00
1:16
8:52