How to Create an Indoor Walking Workout In Your Own Home

Last Updated on March 20, 2024 by Candi Randolph

Looking for a low-impact workout that can help with weight loss and get your body moving right from the comfort of your own living room? Well, you’re in luck! In this post, I’m going to show you how to create an indoor walking workout that is both effective and enjoyable.

Indoor workouts are all the rage these days, and walking is one of the best ways to get your heart rate up and burn some calories without putting too much strain on your joints. With a well-designed indoor walking routine, you can stay fit, boost your mental well-being, and keep up with your daily workouts right at home.

create your own indoor walking workout at home

Now, you might be wondering, “What’s the best way to start an indoor walking program?” Well, fear not, because I’ve got you covered. We’ll go through the steps to set a good pace, create a personalized routine, and make the most out of your home workouts.

Take a peek at my video and see how I walk for exercise in my condominium. It’s not very big but I make it an interesting and sometimes entertaining form of exercise!

Please note that I am not a fitness expert, nor am I a professional trainer. I’m a woman in my 60s who strives to live a healthy lifestyle, and walking plays a large part in my overall fitness and exercise routines.

Talk with your health care professional if you’re uncertain as to how much walking you are able to do, particularly if you have ongoing health concerns.

By the way, if you click on a link and then make a purchase, I may earn a small commission at no additional cost to you. Thank you!

What is an Indoor Walking Workout?

Now, you might be wondering, “What exactly is an indoor walking workout?” Well, picture this: it’s pouring rain outside, or maybe it’s the dead of winter and the icy sidewalks are just not your cup of tea. That’s where the magic of indoor workouts comes in!

An indoor walking workout is a fantastic way to stay active and get your heart pumping without even stepping foot outside. It’s a low-impact exercise that’s gentle on your joints and perfect for those looking to break a sweat without going all out. Plus, it gives you the opportunity to work on that upper body strength while you’re at it.

Now, here’s the beauty of it: you don’t need any fancy equipment or a dedicated workout space. All you need is a little creativity, a solid workout plan, and some time carved out in your day. Whether it’s a 20-minute walk during your lunch break or a series of good exercises squeezed into a short walk around your living room, there’s an indoor walking plan that suits every woman’s needs.

So, say goodbye to inclement weather or the excuses that come with it. With an indoor walking exercise routine, you can stay active and feel great no matter what time of year it is. Get ready to strut your stuff, boost your energy, and have a blast while getting fit right in the comfort of your own home. Let’s lace up those sneakers and get moving!

It’s so easy to do! Think about the different types of taking steps and how they can be incorporated into a walking workout:

  • Walking:  just walking around the house, up and down the stairs, etc.
  • Power-walking:  taking faster steps (think “jogging” but with shorter strides, so it’s just a little bit faster than your regular walk).
  • Marching in place: it doesn’t take up any space at all (other than you!)
  • Stepping side to side: this can be fun when you’re looking for some variety
  • Knee-lifts: these can add a little bit of intensity to your marches in place
  • Treadmill walking:  a great way to mix things up if you own a treadmill
creating an indoor walking workout that is safe and effective

How to Create an Indoor Walking Workout

how to create an indoor walking workout at home

Now that you know the different ways you can walk, let’s put it all together into an indoor walking workout to do at home!

Consider what your indoor space and layout offer, and remember that a small space or home is not a deterrent! My home is not large. I walk in circles, figure-8’s, up and down the stairs, and from one end of the condo to the other. And, marching in place doesn’t take up much space at all!

If this is a new activity for you, start with a time frame that is reasonable for you, and work up to a longer walking workout. My goal is usually 30 minutes or 3,000 steps.

Here are some ideas for your workout. There is no ‘perfect’ way to set up your walking workout. Do what works for you physically and with your lifestyle, as well as the layout of your home.

  • Warm-up with 5 minutes of marching in place (rhythmically swinging your arms to move your legs)
  • Stretch your arms, hamstrings, calves, hips, back, and spine while marching in place
  • Then, add in some power walking or marching in place at a quicker pace, or stepping side to side
  • Now you’re ready for the main dish of your workout! Pick one activity that will be your “main exercise” for the time being. You can always change it up later!
  • For me, it’s light jogging around my home, from one end of the condo to the other, doing figure-8’s to add steps into a small space.
  • I also will grab some light weights – 2 or 3 pounds – and get a little bit of strength training in as well as keep my heart rate up.
  • You can do 5 minutes of power walking or marching in place or stepping side to side or whatever you choose as your main exercise
  • Relax with a slow walk around the house for another 5-10 minutes (or until your timer goes off)
  • Remember to stretch your leg muscles again after your indoor walking workout

Why Walk Indoors for Exercise?

Why should you want to do an indoor walking workout? There are so many reasons!

It’s simple and easy to add up your steps It can be fun to mix things up It doesn’t require fancy equipment or lots of space.

You don’t have to wait for the weather to improve. You can choose what kind of activity to do, depending on your mood and preferences. It really doesn’t matter what is going on outside your window. No bugs or insects, busy traffic, dog-walkers (I say that with respect to my dog-loving friends), bikers, hikers…you get the idea!

The workout attire doesn’t matter. No one will see you at the gym, or in the neighborhood, or at the park. Wear whatever type of workout clothes you want, girlfriend.

No one is watching you while you exercise. If you want to walk backward, swing your arms high, carry light weights, whistle or sing, or whatever helps motivate you…no one is watching. Well, maybe your spouse or partner, perhaps the cat. But they love you just as you are. 🙂

Walking workouts are low-key enough to fit into a busy schedule. You can get steps in any time you want! It’s a great way to relieve stress and is a good idea for women over 50 who want to maintain mobility, agility, and functional fitness.

Yes, functional fitness! Think about it: when you are stepping in a certain pattern, like side to side, as well as moving your arms (we’ll say criss-crossing them), your muscles are being trained to work together in these composite movements.

Health Benefits of Walking for Women Over 50

benefits of walking for women over 50

Heart disease is the number one cause of death among women over 50. Exercise, including walking indoors or outside, has been shown to cut risk factors, such as raising HDL (“good”) cholesterol and reducing blood pressure and glucose levels.

Walking workouts help lower a woman’s chance of a heart attack by helping to reduce weight, fat in the blood vessels, inflammation in the arteries, and blood clotting.

Walking at a moderate pace for 5 minutes every hour helps improve cardiovascular health, mood, sleep quality, and more. You can walk whenever you want, wherever you want!

To sum up: an indoor walking workout is a great way to add more movement into your day, and get in more steps, and give yourself the care that you deserve.

Tips for Staying Motivated

write down your goals to stay motivated

► Talk with a friend about going on walks together or trading workouts in each other’s homes

► Monitor your daily steps using a pedometer

► Wear a fitness tracker to monitor how many calories you burn through walking and use it to track your progress, which can help keep you motivated! It is a better indicator of progress than jumping on the scale every day. Check progress by noticing how your clothes fit, too.

► Carry a small notebook and write down every day what you eat, as well as how far you walked that day

Write down your goals – why you want to do an indoor walking workout and what it will mean for you! And stick them where you’ll see them every day.

► Make a schedule and keep to it.

► Keep a positive attitude and stay upbeat about your workout journey! Your attitude will help you stick with it more than anything else.

► Use music, streaming television shows or movies…anything that helps make the time go faster! The more you enjoy yourself, the more likely it is that you’ll create a habit of doing indoor walking workouts.

► And lastly, don’t forget to have fun 🙂


It’s time to wrap up this informative journey on creating an awesome indoor walking workout in the comfort of your own home. So, let’s tie it all together with a neat little bow and send you off on your fitness-filled adventure!

Remember, when it comes to fitness, it’s all about finding what works for you and your unique fitness level. That’s why an indoor workout like walking is such a great option, especially for us women over 50. It’s low impact, gentle on our joints, and keeps us moving and grooving without skipping a beat.

Now, here’s the thing: older adults like us might be tempted to think that we can’t keep up with the intensity of those high-intensity workouts. But guess what? That’s just a kind of mindset shift we need to make. We’re strong, capable, and ready to take on any challenge that comes our way. And an indoor walking routine is the perfect way to start.

But remember, friends, exercise alone won’t magically transform us into our best selves. It’s important to pair your workouts with a healthy diet that nourishes your body from the inside out. Fueling yourself with nutritious foods gives you the energy to tackle those basic exercises and embrace simple movements that make a big impact on your overall well-being.

So, let’s take that small step today, right now, towards a healthier and happier lifestyle. Start by incorporating an indoor walking workout into your daily routine. The benefits are endless: improved cardiovascular health, boosted mood, increased energy levels, and a sense of accomplishment.

Until next time, keep walking, keep smiling, and keep rocking it like the fabulous women you are. Cheers to a fit and fantastic future ahead!

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stay active at home with an indoor walking workout

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