- 6/20/2025
Category
🛠️
LifestyleTranscript
00:00This is a 15-minute indoor walking workout and this is also what I refer to as LIS.
00:06Now that stands for Low Intensity Steady State Cardio, so it's a really great way to take control of your health.
00:13It's a really lovely routine. So if you're ready, let's start walking at home.
00:18So we're going to have fun with this workout today, just you and I, 15 minutes.
00:22So let's just start marching on the spot.
00:25So how it's going to work today, you can see the arrow on the left that represents 30 seconds
00:31and every 30 seconds I'm going to change the walking move with you.
00:35So just follow along. It's just about walking ourselves healthy at home.
00:41So it's just a basic march to start with.
00:45Always land nice and softly with those feet and keep that upper body nice and tall.
00:51So for your next walking exercise, this time now, follow along.
00:54We're just going to walk in front, but we're just going to do these little knee lifts and just march up back for four.
01:00So travel forwards for four. Give me that knee lift and then a walk back for four.
01:06Nice and simple. And it doesn't matter if you're not in time, if you don't do it completely right.
01:10It's just about moving your body at home.
01:13We're just walking indoors and getting healthy and fit.
01:17And then just shuffle that back and let's take that forwards again.
01:24All right. So next walking exercise this time now, let's just do these high knee drives.
01:29And if you can, just try and take the hand slightly to the inside of the leg.
01:33So we're just really working a little bit more through the inner thighs.
01:37And the great thing is with this walkout, working, walking workout today, we're targeting everywhere.
01:43You're going to get super healthy. We're toning up all over, improving your balance, stability, flexibility.
01:49Okay. So for your next move this time now, just give me really fast feet now.
01:57So just march as fast as you can.
02:00And you can see on the right, you've got your 15 minute countdown clock and it's going to fly by this today.
02:06So fast walk. And the great thing is, because this is a walking low impact workout, low intensity.
02:12You could do this in your pajamas. You don't even need to be in workout gear.
02:19And last few seconds on this one.
02:22So for your next move this time, let's travel forwards, but give me a kick for four and then just shuffle that back.
02:30So a light kick for four.
02:33And again, just then march that back four counts.
02:37And here's great because if you think about it, again, we're working so many different muscles.
02:41So it's like a multi-compound workout that is working every single muscle through your body.
02:49And then shuffle that back.
02:54All right, well done.
02:55So for your next walking exercise this time now, just give me this toe tap in front.
03:00Once you've got used to that, you can just add alternating arms.
03:05So it's the opposite arms.
03:06If you find the arms too tricky, just simply just give me that leg extension where you're just tapping the toes out in front.
03:13And this one here, really good because you're naturally going to engage through those abdominal muscles working through your core to help with a balance.
03:24All right, so next move, just bring it back to that straight, basic, fast march.
03:29And if at any point you wanted to perhaps take that to a light jog, then you can.
03:34You know, you can make these workouts work for you.
03:37So let's just keep going, marching as fast as you can.
03:42This is also really great for our bone health as well.
03:45Doing these indoor walking workouts really helps to strengthen the bones.
03:49And because we're using body weight, we're strengthening all your muscles.
03:54And for your next move, this time now, let's travel forwards for four.
03:57We'll do our shuffle back.
03:59But let's add this little knee bent and then just take the opposite hand to have to think with your mind.
04:06But this is great because what we're doing here, we're also working on your brain fitness as well,
04:11which is so important for our cognitive health.
04:16And it's all about having fun, isn't it?
04:20There's so much research now just saying that workouts need to be just quicker and fun.
04:26Then we're more likely to do it.
04:27So now let's just have some fun here and tap that foot out from side to side.
04:32When you're ready, just add in that alternating punch as well for me.
04:36So we're working a little bit more laterally now,
04:39targeting more the outside and inner thigh, inside of your thighs.
04:45That's good.
04:46And just tap that foot side to side.
04:49Keep going with those punches.
04:50Doing really well.
04:53And done on that one.
04:55So bring it back now.
04:56Fast march.
04:57And again with this, what we're doing is we're using body weight.
05:00So we're strengthening all your muscles.
05:02This really helps to reverse sarcopenia.
05:04So that's where the muscles deactivating.
05:07What we're doing is we're activating them.
05:09And this is where it's great for any age.
05:11It really is as simple as just moving our bodies.
05:14We don't need to be doing burpees.
05:16You don't need to be lifting weights.
05:18We want to be doing stuff that's safe on our body yet still effective.
05:21All right, so next move this time now.
05:24Travel forwards, four knee lifts and give me that shuffle back.
05:28Add in drawing down the arms as well.
05:32Shuffle that back.
05:34Knee coming up.
05:36And then shuffle that back.
05:38That's good.
05:39Keeping that going.
05:43Knee up.
05:44And whenever we're doing these knee drives,
05:46it's really good for working through those abdominals as well.
05:48Really activating that muscle.
05:52And march back.
05:54All right, well done.
05:55So next move, let's just simply bring it back
05:58to that fast-paced march on the spot.
06:01Now what you could do also, if you've got the rim,
06:04you could be walking around the rim on this bit.
06:06You don't have to stand on the spot.
06:07Just walk forwards, backwards, forwards.
06:12But this gives us an opportunity,
06:13this little 30-second interval,
06:15to really up that speed.
06:17Get those feet walking nice and fast,
06:20boosting your daily step count.
06:23So next move, this time now,
06:25let's just do those toe taps,
06:27but we're going to do double arms.
06:29So double arms coming up.
06:31So this is going to work you
06:32cardiovascularly a little bit harder.
06:34We're really working that heart harder now
06:36because we're taking both arms above heart level.
06:39Tap that foot in front.
06:42That's good.
06:43Good.
06:43Good.
06:47Keeping that going.
06:48Doing really well.
06:52All right.
06:53So for your next walking exercise,
06:55this time now,
06:56we're just going to do arms push back
06:58and just do those bends through the hamstrings.
07:01So just bend and just draw the arms in
07:04and then just give it that little march back.
07:07And it's really good to get your brain thinking.
07:11Think about all these different exercises.
07:14And also in this workout,
07:15we're not having any recovery.
07:17We're just going straight from one move to the other,
07:19which is where it's really challenging
07:21your health and fitness.
07:23All right.
07:23So next move,
07:25let's just bring it back
07:26to that really fast power march for me.
07:29So these indoor walking workouts,
07:32I've got so many of these
07:33and it's just something
07:34that just gets people amazing results
07:36because it's easy to do.
07:38It's convenient.
07:38You can do it at home
07:40at a time that suits you.
07:41And of course,
07:42the great thing is,
07:42it's completely free.
07:46So just keep marching,
07:47keep moving.
07:48It's about making it a habit.
07:50It's about making it doable
07:51and making it achievable.
07:53So for your next move,
07:54this time now,
07:55what we're going to do
07:56is tap the foot out to the side,
07:58but now alternate,
07:58just bring in the arm up and over.
08:02So also really lovely stretch.
08:04And do you want the good news?
08:06The good news is
08:07you are now well over halfway.
08:09I told you it was going to fly by.
08:12So let's just keep going.
08:16Tapping that foot from side to side.
08:20Again, lifting those arms
08:21just means we're working
08:22your heart harder.
08:23So improving your cardiovascular health.
08:25Now, just give me these knee drives,
08:28opposite elbow to knee.
08:30And this one here,
08:31really good to strengthen
08:32through your core.
08:36That's good.
08:37Keep driving that knee.
08:40Upper body staying nice and straight.
08:45That's good.
08:46So think about keeping your spine
08:48nice and tall.
08:53All right, well done.
08:54So next one, this time,
08:55travel forwards for four.
08:57Give me punches,
08:59just, and then march back.
09:00So it's just that,
09:01tap that foot out
09:02with a punch for four
09:03and march that back.
09:08That's good.
09:11Tapping it out,
09:13arm side to side.
09:14That's good.
09:15And that power march back.
09:16And then just shuffle that back.
09:22All right, so for your next move,
09:23again, let's just bring that back
09:25to a really fast power march.
09:27And what I want you to do
09:28for these 30 seconds now
09:30is just be really grateful
09:32for your body.
09:33Let's just be grateful
09:34we can move our bodies.
09:36It's less about how we look.
09:38It's about how we feel.
09:39There's so much pressure
09:40to look a certain way.
09:41Instead, just be grateful
09:43you can move.
09:44You know, we all want to be unique.
09:47Society shouldn't tell us
09:48what we should look like.
09:49We should just embrace
09:51being ourselves.
09:52Right, so next move.
09:53This time now,
09:54what we're going to do
09:55is we're going to walk forwards
09:56to a clap.
09:58So walk forwards,
09:58a little bend,
09:59and then give me a clap.
10:01And you can just do it.
10:02So you're slightly walking
10:03towards one corner of the room.
10:05And let's just have fun with it.
10:07It doesn't matter
10:07if we're slightly out of time.
10:10And that's good.
10:11And then just walk forwards
10:13to that clap.
10:14That's good.
10:15And it's just that little bend
10:16through the knees.
10:19So it's just really then
10:21working through those thighs.
10:24And well done.
10:25And just now,
10:26drive that knee up
10:27so we've got less than
10:28five minutes to go.
10:29Keep that upper body
10:30nice and tall for me.
10:32And if you really enjoy
10:33the indoor walking,
10:34I have got my indoor walking
10:35workout cards
10:36where you print these out
10:38and you've got about
10:3930 different walking workout exercises
10:41so you can create
10:42your own indoor walking workout.
10:44I'll leave all the details
10:45in the description down below.
10:47All right, that's good.
10:48So keep that upper body
10:49nice and straight for me.
10:51Nice and tall.
10:54And well done.
10:55All right, so for next move,
10:56this time now,
10:57I want you just to tap
10:58the foot behind
10:59but push both arms in front.
11:01So we're just getting
11:02a bit of glute activation here.
11:04Plus we're working
11:05through your upper body,
11:06your chest and through the arms.
11:09Really lovely move.
11:13And definitely,
11:14if you've had a step counter
11:16of any sort,
11:17then do let me know
11:18how many steps you've done
11:19in this 15 minute
11:20indoor walking workout
11:21at the end.
11:23All right, so next move,
11:24this time now,
11:25just give me that toe tap
11:27but what I want you to do
11:28is then swing those arms
11:30in front.
11:34That's good.
11:35And this really just helps
11:36give you a lovely stretch
11:37through the front of the shins
11:38as well.
11:39Take those arms up
11:40nice and high
11:41and you can see
11:43how many different joints
11:44we're working through
11:45here as well.
11:46So it's great for your
11:46joint health,
11:47your bone health
11:48and your muscular health,
11:50your metabolic health
11:51and heart health.
11:54Okay, so let's bring it back.
11:56Fast little power march.
11:57We've nearly finished today.
11:59Let's just keep going.
12:00And the reason we're doing this
12:02is just to have
12:03a healthier,
12:05stronger,
12:06fitter body.
12:07This is what it's about.
12:08It's about investing
12:08in your future health.
12:15Just keep using the arms as well.
12:17Really important
12:18when we're doing the walking
12:19so it's full body.
12:21So for your next move,
12:22so this time now
12:23what I want you to do
12:24is do a wide step
12:26like a zigzag,
12:27all right?
12:27And then you're just
12:29going to march back.
12:30So step out wide
12:31then bring the other foot over.
12:33So it's like you're doing
12:34a zigzag
12:35and then march up back.
12:38Step it out wide,
12:40doing well
12:41and then march up back.
12:46That's good.
12:47Keeping that going
12:47and then fast power march back.
12:52So we're challenging
12:53your muscles forwards
12:54and backwards as well.
12:56Okay, so now
12:57let's just bring that.
12:58So we're just going to do
12:59a lateral little side step.
13:00Just swing those arms in front
13:02and you should be super proud
13:06if you're still here,
13:07if you've stuck with me.
13:08This will be,
13:09you've nearly done
13:1015 minutes non-stop cardio
13:12and that makes you super fit
13:15and it's really important
13:16that you recognize
13:17what you've done.
13:18Be proud of yourself.
13:23Okay, so for next move
13:25this time now,
13:26let's go for doing
13:27our power march
13:28but let's add in some arms.
13:30Punch in front,
13:31up,
13:31in front,
13:32up.
13:33That's good.
13:33Just to really challenge ourselves.
13:36We've nearly finished today.
13:37Last little bit.
13:39And also,
13:39it's really good.
13:40We're working on that
13:41coordination,
13:42mind-muscle coordination
13:44as well.
13:44So it's keeping our body alert.
13:46It's good for our brain health
13:48as well as our
13:49cardiovascular health.
13:50All right,
13:53so for your next one,
13:54this time now,
13:55let's just walk forwards,
13:57knee drive for four
13:58and then give me that
13:59shuffle back.
14:00Knee drive for four
14:02and then that shuffle back.
14:04That's good.
14:04Knee drive
14:05and shuffle back.
14:08Doing really well.
14:09Driving that knee up.
14:13Shuffle back.
14:14That's good.
14:18Last few of these
14:20and then take that
14:21to that shuffle back.
14:23All right then.
14:24So next one,
14:25let's just have some fun.
14:27Let's just step that foot
14:28from side to side
14:30and just add in these arms.
14:32Just that lateral tap out.
14:34Feel that working
14:35through the glutes,
14:36through the thighs.
14:38Got less than a minute to go.
14:40Doing really well.
14:42And just keep making sure
14:43you're stepping that foot
14:44out as wide as you can.
14:46So we're just really working
14:47your fullest range
14:48of motion on there.
14:53All right,
14:54so ready for it?
14:55Let's just go for it now.
14:56Give me those last 30 seconds.
14:58Let's really up the pace.
14:59You and I,
15:00you've done so well today.
15:02And let's just keep going.
15:03You've invested in your heart health
15:05as well as your bone health,
15:07your muscular health,
15:08metabolic health
15:09and mental health.
15:10We have walked ourselves healthy.
15:13So let's just keep going
15:14the last little bit
15:15and let's take that
15:17for those last five.
15:18Let's go four,
15:20three,
15:21two and one.
15:22And that is your 15 minute
15:24indoor walking workout
15:26now complete.
15:27You should be super proud.
15:29Brilliant.
15:29Well done.
15:29Now,
15:30what I would say,
15:31just slowly get that heart rate back.
15:32I really do suggest
15:33you do my cool down stretch.
15:35You can find that here
15:36or in the description down below.
15:38But really well done
15:39and I'll see you back
15:40on my YouTube channel
15:41tomorrow.
15:42All right.
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