“Please note that Hearst Magazines and Yahoo may receive a commission or earn revenue from certain items purchased through the links provided. Imagine this: It’s freezing outside, and your desire to put on your running shoes is as low as the temperature on this winter morning. But fear not, as this indoor walking workout is here to not only warm up your body but also uplift your spirits. This treadmill routine is gentle, beginner-friendly, and suitable for individuals of all fitness levels. It’s particularly beneficial for women over 50 who wish to engage in physical activity without straining their joints unnecessarily. Furthermore, if you’re a runner seeking a low-impact alternative to mimic running motion, walking workouts are an excellent choice. Corky Corkum, CPT, a Precision Run coach at Equinox and founder of Coach Corky Runs, explains, ‘It’s a fantastic training method for those who are runners and want to move their bodies in a similar way, but without the stress on their joints.’ Walking on a treadmill is also an excellent primary aerobic exercise for anyone who can safely use the machine. Corkum states, ‘Many people are unsure of how to utilize a treadmill effectively or make their workouts engaging.’ By incorporating incline walking, almost resembling hiking, you can transform a simple walk into a highly effective and stimulating workout. Indoor walking routines not only elevate your heart rate, burn calories, and improve endurance but are also accessible throughout the year, regardless of the weather. ‘It can be a highly effective workout if we embrace the intensity – it’s all about the elevation.’ Ready to take the first step? Let’s get started. Meet the expert: Corky Corkum, CPT, a Precision Run coach at Equinox and founder of Coach Corky Runs. Give This 30-Minute Indoor Walking Workout a Try to Maximize Your Calorie Burn This walking session aims to elevate your heart rate while keeping the impact low and customizable based on your fitness level. Adjust the speed and incline according to your preferences, and feel free to modify the routine to suit your requirements. Begin with a Warm-Up (5 minutes): Walk at a leisurely pace on a flat surface or a 3 to 5 percent incline, focusing on steady breathing and getting into a comfortable rhythm. During the warm-up, spend 1 minute doing shoulder rolls to loosen up your upper body. Corkum suggests, ‘Before tackling a steep incline, prepare your body for that range of motion. Engage in shoulder stretches, reach towards the ceiling, and open up your ribs to maintain good posture.’ Perform 1 minute of high-knee marches with flexed ankles to activate your ankles, knees, and hips. ‘During the warm-up, I recommend high knee marches, exaggerating the movements by lifting your knees and toes towards the ceiling to warm up the ankles,’ she advises. Incline Intervals (21 Minutes): 2 minutes: Walk at a moderate pace on a double-digit incl
Corkum suggests a structured indoor walking workout regimen that gradually increases in intensity over a span of just a few minutes. The workout involves starting with a slower pace on a slight incline, then transitioning to walking on a flat surface before decreasing the pace. Corkum emphasizes that beginners may experience unexpected soreness due to the unique muscle engagement and aerobic challenge presented by indoor walking workouts, compared to regular outdoor walking.
For those interested in trying indoor walking, Corkum recommends a range of equipment options suitable for various budgets and home setups. Additionally, she shares tips to enhance the effectiveness and safety of the workout, such as avoiding leaning back on handles, maintaining proper form, experimenting with speed and incline levels, incorporating interval variations to prevent boredom, and starting with manageable challenges before gradually increasing intensity.
Overall, indoor walking provides a convenient and effective way to prioritize health and fitness, with the potential for gradual progression and growth in strength and endurance over time. So, whether you’re a beginner or looking to switch up your routine, lace up your shoes, cue up your favorite music or podcast, and embark on a fulfilling indoor walking journey.
