It’s not always possible to get outdoors for your daily walk (hello winter weather – we see you looming), and not everyone has the space for a treadmill. But you can get your walk in without even having to leave your lounge room.
When Kayla Itsines tells us something is good for us, we listen. And she tells body+soul that walking is the best way to get in a LISS (Lower Intensity Steady State cardio) session. “Walking is a great way to get your blood flowing and can also help you to relax and de-stress,” she says. The fitness powerhouse and mother-of-one says she walks for 30 minutes, five times a week.
Like what you see? Sign up to our bodyandsoul.com.au newsletter for more stories like this.
Her walking routine matches The Heart Foundation’s guidelines, which calls for 30 minutes five times a week to reap the benefits, such as lowering the risk of heart disease and stroke by 35 per cent and type 2 diabetes by 40 per cent. Harvard boffins say it can also help you get control over your sugar cravings and may even lower your risk of developing breast cancer.
But while Kayla either heads outdoors or walks on her treadmill not all of us have access to or space for that kind of equipment. And if you’re self-isolating, you may not want to head outdoors, either. The good news is that you can still get your 3km walk in; the bad news is that you can still get your 3km walk in – sorry, but you’re out of excuses. Enter at-home, equipment-free walking workouts. Kinda like the old-school workout videos your mum had in the ‘80s, but better… waaaaaay better.
Here are some online walking-based workouts you can try from the comfort of your own home…
1. Walk at Home by Leslie Sansone
Leslie Sansone is the OG walking-at-home guru, starting out in the 80s with VHS tapes! She has now gone on to sell more than 18 million DVDs worldwide and has a YouTube channel full of fun, colourful, energising workouts to follow. There’s no chance you’ll get bored because you can try a new one every day.
2. Get Healthy U TV
Get Healthy U TV has an Indoor Walking for Beginners workout that you can access for free on its site. You can unlock others by becoming a member.
3. The 7-minute Fat Burning Fast Paced Walk by Lucy Wyndham-Read
Follow this 1000 steps-at-home indoor walking walkout for a quick fix. The UK fitness trainer’s seven-minute walking workout is ideal if you’re wanting a quick break from your desk or couch.
4. 10,000 Indoor Step Challenge by Joanna Soh
While the name of this workout is slightly misleading – you actually need to do the workout twice to get to your 10,000 steps – the 30-minute video will work up a sweat and get your heart rate up.
So what are you waiting for? You don’t even need to change out of your PJs and trainers are optional, but you may want to add a bra.