- 6/19/2025
Category
🛠️
LifestyleTranscript
00:00This is a 15 minute walking at home indoor walking workout. So we've got walking exercises for weight loss.
00:08This remember is always about better health. It's a really fun workout. We're going to get straight into it because move one is a little bit of a warm up.
00:16So if you're ready to start walking at home and taking control of your health, let's get started.
00:21So for move one, all I want you to do is we're just going to do a side step. So just follow along.
00:27We're going to do this for approximately 40 seconds. And if you want to, just add in those arms, just draw those arms in front, then pull them back.
00:37So how it's going to work today, we do 40 seconds of a walking weight loss exercise.
00:43Then we're going to do 20 seconds of doing a fast paced walk.
00:47So really nice, simple, easy to follow walking workout at home.
00:52So let's just keep going, draw those arms in. And this is a lovely first move to really help warm up and mobilize your body as well.
01:00And you can see top right, you've got your 15 minute countdown clock.
01:05All right, so now all I want you to do is just do a really fast walk for me now on the spot or walk around the room.
01:11We're just doing this for a duration of 20 seconds.
01:14So this is your fast paced, fat burning walk. Just keep going, really use the arms, make sure you land nice and softly with your feet.
01:25So now we're going to go back to a 40 second move.
01:28This time just follow along, just give me this little leg kick.
01:32So we're still marching on the spot, but just doing that kick.
01:34So it's a march with a kick on there.
01:38And if you can just add in those arms and again, this one here, a duration of 40 seconds.
01:46Keep that upper body tall, focus on drawing in those core tummy muscles.
01:53So it's a lovely full body move here, but we're still doing that walking, keeping that going, just adding in a bit of a kick and the arms.
02:04All right, so now let's bring it back to that fast pace.
02:08So 20 seconds, just walk that really fast.
02:11So we're just increasing that intensity, increasing that walking speed.
02:15If you can, walk around the room or if not, just walk on the spot.
02:19Let's just keep that going fast as you can, just 20 seconds.
02:24So next move, this time now, what I want you to do is just walk to the corner and give me a kick.
02:30Walk to a corner and give me a kick.
02:32So we're just doing that little walk and then a kick.
02:36And the great thing is doing these workouts at home, it doesn't matter if we're not doing it in the same time.
02:42If you do it slightly wrong, it's just about moving your body.
02:45So just go from side to side and you're kicking the outside leg.
02:49Just give me that kick.
02:5240 seconds.
02:53You've got your timer bar there on the left.
02:56Just giving you an idea of how long you've got to go on each exercise.
03:00And give me that kick.
03:05And well done.
03:06All right, so bring it straight back now to your fast walk.
03:09Now again, if you want to, you could always take this.
03:12Perhaps you want to do 20 seconds doing a light little jog.
03:15You know, tailor these workouts to suit you.
03:18That's it.
03:19But let's keep going.
03:20And we're going as fast as we can on those 20 seconds.
03:25So next move.
03:26This time now, what I want you to do is just tap your foot across and in front.
03:31When you've got used to doing the foot movement, now just add in those arms.
03:36So this one here.
03:38Oh, there's a princess.
03:39That was Princess Raisin.
03:40This is actually really amazing for your waist and your core as well.
03:44So you're just tapping that foot across.
03:46Just add in those big semicircle arms.
03:51Keeping that going.
03:52That's good.
03:53Tapping that foot across.
03:55Also nice here.
03:56Activates a little bit more into your inner thigh on that foot that you're tapping across and over.
04:02And we're taking that heart rate up because you've lifted the arms above heart level.
04:07So now bring it straight back.
04:08Back to your fast pace, fat burn walk.
04:12And as said, if you want to, remember you can always take that to a light jog.
04:18Keeping that going.
04:18So we're just constantly moving.
04:21That's where this is super effective 15 minute walking at home workout.
04:25So next move.
04:26This time now, we're going to walk to the corner as we did before, but just give me a little bend.
04:32So walk to the corner.
04:33Add that little bend.
04:35So tiny little bend.
04:37Make the most of the space you've got.
04:39If your room is bigger, then walk a little bit further to the corner.
04:43And then just give me that little bend.
04:45Just bend through the arms as well.
04:48So working a little bit more to the lower body.
04:51Keeping that going all the way again until we've done those 40 seconds.
04:55And then we are.
04:59Got princess raising back.
05:00Just checking we're doing it with good form.
05:02And yes, she approves.
05:05So now let's take that back to that super fast walk.
05:08Walking as fast as you can.
05:10There we go.
05:11And if you want to, remember you can take that to that light jog.
05:14Let's just keep going.
05:19Keeping those feet moving.
05:23And well done.
05:24So next walk.
05:25This time now, we're going to do a little side step.
05:29But we're just going to add in these rolling arms.
05:31And this is about making exercise fun.
05:33We don't always have to do burpees and high jumping moves.
05:36These moves are just as effective.
05:39And the great thing is, if you do exercise you like,
05:41then you're more likely to make them part of your lifestyle.
05:45And consistency is where we get the best results
05:47when we're looking after our health.
05:49So just keep going.
05:51So it's simply that little side tap
05:54and just doing those rolling arms.
06:00That's good.
06:01Keeping the upper body nice and tall for me as well.
06:05And just release those arms.
06:07So now let's just take that back to that 20 seconds.
06:10So it's that little interval of that really fast to walk.
06:13Keep those feet moving.
06:15Land softly.
06:20That's good.
06:21And remember, you can walk fast from one end of the room to the other
06:24as Princess Raisin is demonstrating for us.
06:27Or she's obviously found a cat biscuit and stopped.
06:29Right, next move.
06:30This time now, we're going to do a side step
06:34from side to side.
06:37So we're doing two of these traveling side steps.
06:40And just bend a little bit deeper for me.
06:44So it's a bit like a traveling little squat,
06:47but it's kind to your knees.
06:48Really safe move this.
06:49And this is really good
06:51because we're going to really help build up
06:52long and lower body strength and endurance.
06:56So it's just two of these traveling side steps.
07:03Side to side.
07:05All right, that's good.
07:05Bring it straight back now to that fast walk.
07:10Going as fast as you can.
07:12And remember, you can always take that up.
07:14Sometimes if you want to,
07:16you can take that to a light little jog.
07:18Keeping that going.
07:19Really use the arms as well.
07:21So next move.
07:25This time now, we're going to come forwards
07:27to a knee lift and step back.
07:30So travel it forwards.
07:31Just give me a knee drive.
07:34Take that knee up.
07:36So powerful move.
07:38And really lift that knee nice and high.
07:41And the great thing is,
07:42as you take that knee up,
07:43you're having to work your body a little bit for balance
07:45because you're then standing on one leg.
07:47So this is really good to increase your core stability
07:50and strength.
07:52Driving that knee up.
07:53It's another full body walking exercise.
07:56So let's keep going.
08:00Let's go.
08:01Drive that knee up nice and strong.
08:05And then just release.
08:06All right, so you know the score now.
08:08Let's bring it back as fast as you can.
08:10Fast, fast, fast walk.
08:11So we're walking really fast on the spot
08:14or walking around the room,
08:15taking it to a light jog, a run,
08:18high knees on the spot,
08:18whatever you want to do,
08:19just 20 seconds.
08:21So it's really about increasing that speed there.
08:25All right, so your next move.
08:27This time now,
08:28we're just going to step the foot back
08:29and just swing the arm in front.
08:32So we're just doing this long-armed kind of marching walk.
08:36Really lovely move.
08:37Again, 40 seconds.
08:39And the good news is,
08:39we are well over halfway.
08:41This workout's going to fly by.
08:43And remember,
08:44when you want to come back and do it a second time,
08:46you might not want to hear me coaching you.
08:49Then just put on your favorite music.
08:51So let's just keep going.
08:52Long arm swing.
08:54Tap that foot behind.
08:55This is great for the glutes.
08:56Let's keep going.
08:57It's a really lovely walking weight loss exercise,
09:00this one.
09:03And nearly done on that move.
09:04All right, well done.
09:05So bring it back
09:06and just take that straight back now.
09:09Fast feet.
09:10Keeping that going.
09:15That's good.
09:16Keep going as fast as you can.
09:18Keep moving
09:18and keep thinking about
09:19why you're doing this right now today.
09:21This is about taking control of your health.
09:23Looking after how you feel.
09:26All right, so next walk.
09:27This time,
09:28we're going to walk to the corner
09:29as we've done before.
09:30But now add a little bend
09:32and let's just go for a clap as well.
09:34Take that to a clap.
09:35So this one here,
09:36lovely full body move.
09:38Benefit here,
09:38you're working your glutes.
09:40You're working your thighs.
09:41You're working your core.
09:42You're working your shoulders
09:43and your abs.
09:44And as your qualified trainer,
09:46I've got over 30 years experience
09:48and I'm here to help you
09:49on your health journey.
09:50So do subscribe.
09:52It's completely free.
09:53Not only do I do my free workouts,
09:55I do free challenges,
09:57free respers,
09:58motivation
09:59and become part of Lucy Squad,
10:01our free community.
10:04And well done.
10:05And bring that back
10:06to that fast march for me now,
10:08as fast as you can.
10:09And always,
10:10if you've got any questions
10:11about your health journey,
10:13let me know in the comments down below.
10:14I'll try and answer as many as I can
10:16or I can point you
10:17in the right direction
10:18of a blog or a recipe.
10:21Anything that you want.
10:22This is all about us
10:23looking after our health.
10:25All right,
10:26so next move.
10:27This time now,
10:28we're just going to do
10:29a little heel tap in front
10:31and just give me
10:32those bicep curl arms.
10:36Tapping that foot in front.
10:37That's good.
10:39And let's just travel it around.
10:40Instead of standing
10:41just on the spot,
10:42you can do just
10:43a little bit of a rotation.
10:45Just face one end of the room
10:46and then as you're performing
10:48those heel digs,
10:49just turn to face
10:50the other end of the room.
10:54That's good.
10:55Just constantly moving.
11:00I'm nearly done on that one.
11:05And just release.
11:07All right,
11:07so let's bring that back
11:08nice and fast.
11:10Fast feet,
11:11keeping that going.
11:12And do let me know afterwards
11:13in the comments below
11:14if you like this walking workout.
11:16And also,
11:17if you want to do
11:18one of my sightseeing ones,
11:20I've got Venice,
11:21Paris,
11:22Vienna,
11:23Bruges,
11:24London.
11:24If you want to do one of those,
11:25let me know in the comments
11:26and I'll send you a link.
11:27Right.
11:28This one,
11:29lovely one.
11:29Just squeeze that leg behind.
11:31Take me those
11:32power sprinting arms.
11:33This move,
11:34you are going to love.
11:35You are going to feel this
11:36in your glutes
11:37like never before.
11:38So just keep going.
11:39So you really squeeze that.
11:41You're lifting it
11:42from the glutes there.
11:44Take that arm up
11:45as a little bend in the legs
11:46as you transfer the weight
11:47from one side to the other.
11:51That's good.
11:51And keep those core tummy muscles
11:53engaged.
11:54At the same time,
11:56powerful move here.
11:57You'll feel all the muscles working.
12:02And well done.
12:03All right.
12:04That's good.
12:04So bring it straight back
12:06and take it back
12:07to that really super fast march.
12:09So yeah,
12:10if you want to do
12:10a lovely walk,
12:11it's a great way
12:12of walking at home
12:13but you come sightseeing.
12:15So we go and see
12:16all the beautiful sights
12:17in Venice,
12:17Paris,
12:18and you're getting
12:18your steps up at home.
12:20If you haven't already
12:20tried them,
12:21definitely give them a go.
12:23All right.
12:23Well done.
12:24So let's go now
12:25to this move.
12:26We're going to walk
12:26to the corner
12:27and then we're going
12:28to do these little
12:29toe taps for four.
12:31Walk to the corner
12:32and just go four
12:33toe taps.
12:34Back to the corner
12:35and just four
12:37toe taps.
12:40Nice and simple
12:41but super effective.
12:43And again,
12:43think of how many
12:44different joints
12:45you're working here
12:46right now.
12:47So you're working
12:47your ankle joint,
12:48your knee joint,
12:49your hip joint,
12:50your elbow joint,
12:51shoulder joint.
12:52That's where it makes
12:52it a total body move.
12:55We're working
12:55multiple muscle groups
12:56and just going
12:59from side to side
13:00four of those
13:01little taps.
13:05And well done.
13:06All right.
13:06So nearly finished
13:07day.
13:07Last little bit.
13:08Let's really up
13:09that pace.
13:10Make it as fast
13:10as you can.
13:12Just doing that
13:12fat burning,
13:13indoor walk,
13:14fast feet
13:15or remember
13:16you can take that
13:16to that light
13:17little jog
13:18keeping that going
13:19nice and fast.
13:23So for this move
13:25this time now
13:26we're going to do
13:26a side step
13:27but just give me
13:28a single arm punch.
13:30So you're just
13:30going side to side
13:32just give me
13:32that power punch.
13:34Keep the arm
13:34at chest height.
13:36Punch in front.
13:39One arm to the other.
13:42That's good.
13:42And keeping that
13:45nice and strong.
13:47That's good.
13:47Excellent.
13:49Putting power
13:49through each punch.
13:53Step that foot
13:54across and behind.
13:59And well done
14:00on that one.
14:03Okay.
14:04So just march out.
14:05So again
14:05let's take those
14:06feet up as fast
14:07as you can.
14:08Keep going.
14:09Nearly done.
14:09So we're so close
14:10to finishing
14:11this 15 minute
14:12walking at home
14:13workout.
14:14So let's just go
14:14100% effort now.
14:16Take that up.
14:17You will be glowing.
14:18Remember sweat
14:19is also really good
14:20for our skin
14:21as well.
14:22It helps to
14:23detoxify our skin.
14:25So next move
14:26this one
14:26we're going to
14:27walk to the corner
14:28and just do two kicks.
14:29Walk to the corner
14:31give me two kicks.
14:34Two kicks.
14:35That's good.
14:36Nice.
14:36Simple effective
14:38exercises.
14:39Again these kicks
14:40are really good
14:40to work through
14:41the core
14:41work through
14:42your abs.
14:43They also really
14:43help with your
14:44mobility and
14:45flexibility.
14:48Kicking that up.
14:51And that's good.
14:52And if you're still
14:53here on this
14:53workout video
14:54give yourselves
14:55a big high five
14:57even though we
14:57haven't quite finished
14:58that you've done
14:59this amount of
15:00training today
15:01because this is
15:02going to make you
15:03feel good all day.
15:04It's all about
15:05investing in your
15:06future health.
15:07Alright well done.
15:09Last two kicks.
15:10So now let's
15:11finish it off
15:12and fast feet.
15:13Let's go as fast
15:13as we can.
15:14Last little bit.
15:17We're just going
15:17to do a few
15:18extra seconds
15:19so we just really
15:20complete those
15:21for 20 seconds.
15:22Let's just keep
15:23going.
15:23Feet going as
15:24fast as you can.
15:26Last little bit.
15:27So we've done
15:27those 20 seconds
15:29and just shake
15:30out those arms.
15:31Let's slowly get
15:32that heart rate
15:33back down.
15:34And do let me
15:35know in the
15:35comments below
15:36what more
15:36different workouts
15:37you would like
15:38and that is
15:38your 15 minute
15:40walking at home
15:41workout complete.
15:42So well done.
15:43There is your
15:44high five.
15:45Now if you want
15:46to do a little
15:46bit of toning
15:47perhaps you really
15:48want to work
15:48your arms.
15:49I've got an
15:49amazing five minute
15:50arm workout.
15:51You can click
15:51here and there's
15:52actually then a
15:53long playlist.
15:54You can pick
15:54other areas you
15:55want to work.
15:56Equally if you
15:57are finished for
15:58today click here
15:59or in the description
16:00down below to do
16:01my full cool down
16:02stretch and well
16:03done and remember
16:04what you and I
16:05have done today
16:06is invest in your
16:07future health and
16:08I'll see you back
16:09on my YouTube
16:09channel tomorrow.
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