- 6/20/2025
Category
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LifestyleTranscript
00:00Today's home workout with your qualified trainer Lucy Windenreed is a 15-minute
00:05walking at home and I'm also going to show you 15 different walking exercises.
00:10So these are full body low impacts, a really lovely way to walk indoors and
00:14get your step count out. We're going to first of all start with a quick little
00:18warm-up. So just follow along and the first move we're going to do simply is a
00:23side step with an arm bend. So we're just going to go for doing 10 of these. So step
00:29from one side to the other and as I always say if you don't want me coaching
00:33you remember you can hit the mute button and play your favorite music. Now arms up
00:37and just give me this knee bend and just pull through with the arms so we're just
00:42warming up through the hamstrings, also warming up through your upper body.
00:46That's good and now just reach across so this just helps to increase that core
00:51body temperature just going from one side to the other. And well done we are now
00:58ready for your workout. So I'm going to show you a preview of the first move. The
01:02first move we are simply just going to be marching on the spot. So let's get ready
01:08and we're going to start this now for 45 seconds of just marching. So this is what
01:15I'm going to call walk snack one because I'm going to show you 15 different
01:18walking exercises indoor walking that you can do at home. So you can see here on the
01:24left hand side that timer and the arrow represents 45 seconds. On the right is
01:31your 15 minute countdown clock to the workout. So just carry on marching. So
01:37this is just marching on the spot. So this is a really great little walking
01:41exercise if you get a free minute throughout the day why not just think
01:45just march on the spot for one minute. All right that's good let's just keep
01:50going. Completing those 45 seconds. So just take deep breath in deep breath out
01:59a little bit of recovery and then we're going to have a look at your next walking
02:03exercise. So this one is a little bit more of a lateral walk so it means we're
02:08doing a little bit of a lateral side step and just swing with the arms. So this is
02:13walk snack two. So again here's another little bite size walking exercise you could
02:19do at any time if you've got free moment during the day and this one here
02:23specifically more is targeting a little bit more through your shoulders so working
02:27through the deltoids also great for your upper back plus we're targeting a little
02:32bit more through your inner and outer thighs and low impact and the great thing is
02:38with this move here it's a lovely full body move a really lovely walking exercise and
02:44just keep going from one side to the other. Again that's always 45 seconds the arrow on
02:50the left and well done. So just shake those arms out and just give me a little tap just
02:59take your heart rate back down and let's just have a look at your next one. So for this one
03:04we're going to do again a lateral side step but let's have some fun with this and let's just
03:09really now give me some power behind each of those punches. So this is walk snack three
03:16and just keep going and as your trainer as I always say my role here as your qualified
03:23online trainer I've been teaching for over 25 years is just to really help you invest in
03:28your future health and if you're not ready come and find us on Facebook we've got a group
03:34as well as a page both under lisa squad. Just keep going put power through each of those
03:39punches and let's just have some fun while we're at home. We're moving we're taking control
03:44of your health. All right that's good keep going till we've done those 45 seconds
03:49and well done. All right that's good. So just release those arms and again just take a deep breath
04:00in deep breath out. So we're going to have a look at the next walking exercise. So this one here
04:04you're going to tap your foot in front and slightly across and swing the arms. So get used to the legs
04:10and then when you're ready add in the arms. So this one here is a fantastic walking indoor walking exercise.
04:17What we're doing here we're really also now working a little bit more into your waist. This is really
04:21activating what we call your internal and external oblique. So we're really engaging through those core
04:29muscles. Plus we're really working extra hard through the inner and outer thighs with that as
04:35you step that foot in front. And always if you can work through your fullest range of motion. So swing
04:43those arms up as high as you can always keep it controlled and step that foot over and as far as you
04:49can. All right that's good and just release. Just shake out those arms deep breath in deep breath out.
04:59And we'll have a look at the next move. So this one is going to test your coordination. So we're simply
05:04going to march on the spot but we're going to alternate with a punch in front out and up. So
05:09in front out and up. And this is walk snack five. So punch up in front and out. And this is where we
05:17can really have some fun with walking. When we're walking at home it doesn't just have to always be
05:21just walking on the spot. We can add some arms. We can add some little twists by doing the side steps as
05:27well. So keep going. And this is really good for your brain and muscle connection as well. So this is
05:34going to keep our brain and mind fit. So keep thinking about it. You go up in front and out. Up in front
05:41and out. Doing really well. Let's just keep going. And of course the great thing is because we're really
05:46using the arms. We're increasing the calorie burn here. We're working cardiovasculately a little bit
05:51harder. And well done. All right. Just release those arms. Deep breath in. Deep breath out. And
05:58then we'll have a look at your next move. So this one here we're going to be doing what we call a
06:02heel dig and just an elbow bend. So you're just going to tap that heel in front. So a slight little bend
06:09in the supporting leg. This is walk snack six. And here bicep curl. So this one is great if you're
06:15waiting at home for the kettle to boil or something that I don't know the washing to finish on the
06:21final spin. Just do some of these. The whole point with this workout is it's giving you a 15 minute
06:27walking workout. But I also wanted to show you easy ways that you can move more at home. All right.
06:33That's good. So let's just keep going. So the benefit here. This is just really now working through the
06:38ankle through the knee and the hip joint. Plus we're working through the arms. That's good. And
06:45keeping that going. Again, just completing those 45 seconds. And then we just march out. Deep breath in,
06:54deep breath out. So next move, we're kind of doing the opposite now. So instead of the heel,
07:01what I want you to do is tap that toe in front and we'll do a full arm extension as well. So tap
07:08the foot in front. This is walk snack seven. Benefit here. Again, these exercises are really
07:15going to help with knee health as well. Because what we're doing is we're not putting any pressure
07:20through the knee joints, but we're strengthening your muscles around those knees. And that's how
07:25we can really build and look after our knees. So keeping that going. And here with the arms means
07:31we're also again, working through the deltoids, working through the shoulders and always just focus
07:37on keeping those core muscles engaged. That's good. Keeping that going. And as you can see here,
07:44I'm traveling forwards and back. So make the most of the room that you've got. You can travel around
07:49the room while doing the exercise. All right. And just release those arms.
07:57So next walking one, we're going to have some fun here. We're going to do lateral tap outs for four
08:02and then four power marches. So another one, fun one to really get that coordination working. So
08:07four power marches and now tap that out for four. So this is walk snack eight and tap that foot out.
08:15That's good. So again, just really working hard through the legs, tapping that foot from side to
08:20side and then back to four power marches. And these, what I call kind of multi-sequence moves,
08:27one, they make the workout go faster, but two, it also just means we're working so many different
08:32muscles of yours and multiple joints as well. Keeping that going. So working the hip joint,
08:37working the knee joint, that ankle joint, working the shoulder joint and the elbow joint.
08:43Keeping that going, doing really well all the way till we've completed those 45 seconds.
08:50And well done. All right. So just march out, just swing those arms out, just reduce that pace.
08:58So next walking exercise, we're going to do leg kicks and just swing through with those arms. So
09:04this one here, really good to work through the core as well. Because what I want you to do,
09:08keep that upper body nice and straight. So this is walk snack nine. So we are flying through this,
09:13we are well over halfway and let's have some fun with this move. Just really control that leg as you
09:18kick it out. Press through with those arms and try and keep that upper body nice and tall for me as
09:25well. And remember, as I always say, if you come back and do this workout a second time,
09:30you don't have to have me coaching. It's just as your qualified coach. For me, it's really
09:35important to explain and make sure you're doing that exercises safely. That's good. And keeping that
09:41going. All right, well done. Kick that leg in front and really keep those core muscles pulled
09:48in. And again, another knee friendly exercise and just march out. So next one we're going to do,
09:57again, we're going to do back to a basic march, but we're going to alternate with the arms. So we're
10:02going to do a shoulder press and then what we call a pec tech. So arms in and then up, in and up. So
10:10just keep that going. And on this one, this is walk snack 10. Benefit here, we're working through your
10:16chest, working through your shoulders. And because we're keeping your arms above heart level, the
10:23benefit with this is we're going to challenge your heart a little bit harder. So it's having to pump
10:27that blood harder. So we're making your heart stronger. And let's not forget the most important
10:32muscle of all is your heart. Keeping that going and we're still walking on the spot. And this is how
10:39we can really turn it around. Instead of just walking at home, we can make it fun with these
10:44extra moves. All right, that's good. Keeping that focus, doing really well.
10:53So let's just get ready. Deep breath in, deep breath out. So next walking one, we're going to do sets of
10:59four where we're just taking the arms out and in front. So we're going to go four power punches in front.
11:06Now give me four straight up and then four out to the side. So let's keep that going. So four
11:13in front. That's good. And I'm really testing your coordination. This is also really good for your
11:20balance as well, because we're making your core work harder while we're adding in this arm sequence.
11:29That's good. Keeping that going. So it's just those knee lifts and then those alternating punches.
11:35So on this one, working your entire upper body as well.
11:43Keep that upper body nice and straight.
11:48And well done. Okay, just release those arms. Deep breath in, deep breath out. So for the next move,
11:55we're going to do a lateral step, but step the foot slightly behind and just go for doing a
12:01bicep curl as well. So this is now walk snack 12. And if you want to find out more about how exercise
12:08snacks can really help, I have got a blog on it on my website. So you can click at the end of the video,
12:13I'll leave a link and just have a read because it really gives you lots of different ideas on how we
12:19can just do short little snaps, short little snacks of exercise throughout the day could just be 60
12:26seconds of doing this move and how much it really helps. All right, that's good. Let's just keep going.
12:32And just bending through with those arms doing really well. That's good.
12:45And let's just march out, take a deep breath in, deep breath out, and we'll just have a look at your next
12:54walking exercise coming up. So for this one, we're going to simply do a march on the spot,
13:00but we're going to have your arms crossed over your chest. If you struggle a bit with balance,
13:04you can place one hand by a wall. So why I'm doing this for walk snack 13 is this one here is going to
13:10really help with your balance, but it's also going to really strengthen your core because your core
13:15now, because we're not having your arms to help with balance, your core is having to work even harder
13:20as you alternate taking one foot off the ground. So it's really working what we call stabilization.
13:28And these are then become what we call postural muscles. So we're really working them nice and hard.
13:33That's good. Keeping that going, drawing that knee up. If you find it uncomfortable, the arms crossed
13:39for a long time, just release and place them back. That's good. Last little bit. Keep that going
13:46because we've nearly finished today's workout. You are doing really well. All right, just shake out
13:50those arms. Let's just keep going to the end. So next move coming up, we're going to do some walking
13:55and we're just simply going to do some rolling arms. So let's just roll them over. This is walk
14:01snap 14. So we've just got one more to go after this. So here, what we're doing now, working a little bit
14:08more through the arms. And also as we're rolling the arms up, we're working the heart harder as we're
14:15going above heart level and then bring them back down and just keep moving. And the great thing is
14:22with this workout, because it's all low impact, you could do it in your pajamas. You can do it in
14:26your work clothes. You know, obviously I'm wearing fitness gear, but you can just make exercise work
14:32for you. The key thing is, it's just about moving your body every day. And we're doing this not to
14:38look a certain way. As I always say, it's simply about taking control of our health. All right,
14:44and just shake out those arms. So we've got the last move, which is my personal favorite. I save
14:51the best last few. So this for walk snack 15 is something that I call tabbing. So this is something
14:59we used to do in the army. We used to walk like this. It would be really, really fast. I used to call
15:04tabbing. So you just draw those arms from one side to the other and you're tapping that foot
15:09across. So it's a really fast, powerful march. And by using the arms like this really picks up your
15:15speed. And again here, great for the arms, great for the waist. You've got a slight lean forward with
15:21it. Keeping that going. That's good. So we've nearly finished today's workout. Let's just keep going to
15:27the end, stepping from one side to the other. And we've increased your energy. We've looked after
15:33your joint health. We've increased your calorie burn. We've also focused on toning and strengthening
15:40through all the muscles. And we've looked after the most important muscle of all, your heart. So
15:45what I want you to do, let's just carry on marching now. We're going to complete those 15 minutes. We've
15:51got 20 seconds to go. And with this, you can slowly start now just bringing that heart rate down. So
15:58let's just keep marching on the spot. And do let me know in the comments down below if you've got any
16:03questions about your training, because as your qualified trainer, I'm here simply to help you
16:09get in your best health. So well done. There is your high five. And as always, if you want to do a
16:16little bit of toning, you've got my playlist there, five minute workouts. If you are finished for today,
16:22come and do a cool down stretch. You can find it here or in the description. And really well done
16:26today. And remember what you and I have done is invested in your future health. And I'll see you
16:31back on my YouTube channel tomorrow.
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