Whether you’re looking to drop some pounds or just want an easy way to stay healthy, walking is one of the most accessible forms of exercise out there. Unfortunately, getting outdoors and hitting the trails might not always be easy, depending on the season, weather, or where you live. Luckily, fitness experts say an indoor walking workout can be just as effective if you know some simple tips. Read on for their five best workouts that will help with your weight-loss goals.
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1 | Interval walking
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Just like HIIT workouts and repetitions in the gym, changing up your pace while walking to include more strenuous gaits can significantly boost its health benefits. This includes interval walking, which alternates between periods of power walking and slower recovery walks.
“Start with a warm-up of five to 10 minutes at a comfortable pace, then increase your speed for 30 seconds to 1 minute, followed by a slower pace for the same amount of time,” Nicole Davis, certified personal trainer (CPT) and precision nutrition coach at Garage Gym Reviews, tells Best Life.
“This method boosts cardio fitness and can increase fat burning by keeping your heart rate elevated during the workout,” she notes.
If you don’t have access to a treadmill, you can also walk through a nearby shopping center.
“Head to your local mall early before the shops open and walk continuous loops, using both levels if available,” suggests personal trainerMichael Betts, director at TrainFitness. “Add intensity by taking every flight of stairs you see and picking up your pace past every third storefront. It’s like interval training without even thinking about it.”
Davis recommends completing this workout five days per week for 30 minutes each time.
2 | Walking with resistance bands
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Making your workout a little heavier and harder doesn’t always need to include bulky weights. According to Josh York, CPT, founder and CEO of on-site personal training company GymGuyz, adding resistance bands around your legs or arms is an easy way to make your indoor walk more challenging.
“This move increases muscle activation, particularly in your glutes, thighs, and arms, helping to tone and strengthen these areas while also boosting calorie burn,” he says. “It’s a great way to intensify your workout without needing heavy equipment, and it also improves endurance and stability.”
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3 | Walking with a weighted vest or wrist/ankle weights
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You can also add a little bit more intensity to your strolling session by putting on a weighted vest. Davis suggests using one once your power walks or interval walks start to get easy, as it adds resistance and can increase the number of calories burned during your walk.
“Start with a light vest—around five to 10 percent of your body weight—and gradually increase the weight as you become stronger and more comfortable,” she recommends.
Similarly, you can use small hand weights or wear ankle or wrist weights.
Davis explains that these exercise enhancements not only help with weight loss but also can strengthen muscles and improve bone density.
4 | Walking lunges with a twist
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Walking workouts don’t just have to focus on high step counts. York says to consider walking lunges with an added torso twist at the bottom of each for an especially efficient exercise.
“This move targets your legs, glutes, and core, while the twist engages your obliques and improves torso mobility,” he tells Best Life. “It’s an excellent full-body exercise that helps build strength, balance, and coordination, all while burning more calories due to the added dynamic movement.”
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5 | Hill walking
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Not surprisingly, adding a bit of an incline to your walk can be one of the best ways to increase calorie burn compared to flat surfaces. While it requires a treadmill set to an incline, Davis says hill walking engages more muscle groups and increases your cardio effort.
“You could also try a variation of hill walking called the 12-3-30 workout, which was made famous on TikTok,” she suggests. “For this workout, you’ll set your treadmill at 12 percent incline and walk at 3 MPH for 30 minutes.”
“On average, the 12-3-30 workout can burn between 250-400 calories per session, depending on an individual’s weight and fitness level,” Josh Petrawski, a fitness expert and CEO at Sports and Fitness Exchange, previously told Best Life. “The incline increases calorie expenditure, which helps achieve goals related to weight control and fat loss.”
And since this is a low-impact workout, it’s great for beginners and advanced levels alike.