Walk 1 Mile at Home | 15-Minute Indoor Walking Workout (No Repeats!)

This 15 minute walking workout is going to take you one full mile without ever leaving your living room. So lace up and let's get started. All right, you guys, welcome to your 15 minute walking workout. We're going to walk one full mile is our goal, so we're going to get those steps in. So just join us when you're ready. We're just starting right here by walking in place. Your warmup is just going to start by jumping right into the exercises. Okay? So you're just going to walk. This is always your base. So you come back to walking. And at any point in time, we're gonna take you through a series of exercises to keep this fun. You're not just gonna do this for 15 minutes. We're gonna make it really fun. We're gonna get our steps in, we're gonna move in all planes, we're gonna train in all directions, and we're really just gonna get our steps in. And this is good for your body. Like, talk about rainy day. Snowy and icy. We live in Minnesota. Quick work break to raise that heart rate, get that blood flowing. We know that this is a great way for insulin resistance and increasing our metabolism and all those good things giving us energy throughout the day. So we're here to get our steps in, and we're gonna walk in place for 10 more seconds here. And then we're gonna go to a hamstring pull. Okay, Just keep walking for 5, 4, 3, 2, 1. Now pull the heel to the glute option. You can add those arms. Make it big, make it big, make it big. Nice work. Nice work. Here we go. Pull. Heel to glute, heel to glute. Nice work. Big, big stretch those quads. Little warmup as we walk it out. Nice work. Here we got a variety of exercises. We're going to move side to side next, so we're going to keep going with these hamstring pulls right here. We're going to always take it back to a walk in place. That's your base. It's how we regroup between exercises. Nice work. Awesome job. Give me ten, nine. Back to walk it out.

Yes.

You got it right here. Final five, four, three, two. Walk it. Walk it. Walk it it out. Walk it out. Nice work. Just walking. Add those arms. Sit up nice and tall. Roll those shoulders back. You're gonna walk it out. All right, we're gonna go side steps, side steps. So we're gonna move side to side in four, three, two. Let's move. Go side to side. Side to side. You can add Those arms. The bigger the arms throughout this entire workout, the more you're gonna raise your heart rate. Side to side, training in all planes. Nice work. Move side to side. Make it big. If you can get the coffee table out of the way, we're going for steps here. We're going for heart pumping, cardio. We want to raise our heart rate, right? Your heart is a muscle. It's why you strength train. This is strength training for your heart. Nice work. Nice work. Yes. Awesome job, guys. Nice work. Right here. Keep pulling. Nice. 10 more seconds. Back to walk it out. Back to walk it out. In five. Yes. Four. Nice work. Three, two, and one. Let's walk. Walk it out, walk it out. Nice work. Just walking. All right, we're gonna make it big. You're gonna go for a knee slam. Arms are gonna go overhead, which is gonna raise that heart rate. I'm gonna show you. Keep walking with Rachel. I'm gonna show you. You're gonna go slam, slam, slam, slam, slam. Okay, that's where we go in five, four, three, two. Let's slam it. Slam, slam, slam. Make it big. Make it big. Pull that knee up. Up, up. Bigger the arms. Higher that heart rate. As you slam, think about crunching through that core. Yes. You can take it a little bit more cross body. If you want to draw opposite arm to opposite elbow. Make it big. Rotate through that core. Yeah. Nice work. Awesome job. Keep that energy up. You got it, team. You got it. Nice work. Yes. Keep driving those knees that final 10 seconds here. Ten more seconds, then you're back to walk it out. Yes. You got it. Keep pulling Those knees for 5, 4, 3, 2, walk. Walk it out, walk it out. All right, we're gonna go back to side to side. Remember that side step we did? But this time, you're gonna go two to the right, to the left. So get down nice and low. Get loaded in those legs. Three, two. Let's go. Let's go. To the right. Boom. Two to the left. Always take this at your pace. Rach and I get excited sometimes. Start to move fast so you can take it at your pace. The goal is to make it big, right? Bigger than last time. Two to the right, two to the left. Stay low in those legs. If you can lower, you get in those legs. The more pressure and tension you're putting on your quads, your glutes engaging the muscles. Nice work. Yes. Team. Yes. You got 10 more seconds here. Back to walk it out. Back to walk it out. We're going to move front back in the next round. Go Four, three, two. Walk it out, walk it out. Why you walk to the back of your space, okay? We move side to side. Now we're going to move front to back. It's a V walk, so I want you to think wide, wide, narrow, narrow, wide, wide, narrow, narrow. Front, front, back, back. In three, two. Let's go, let's go. Wide, wide, narrow, front, front, back, front, front, back. It's like you're making a V with your feet, right? Can you sit low? Sit low, sit low, then go high. Wide, wide, narrow, narrow, wide, wide. Way more fun than just walking a mile by yourself, right? And you're with a friend, right?

It's always more fun when you can yap with somebody.

Always more fun. Down, down, up. Get low. Stand tall. Nice work, guys. Awesome job. 10 more seconds here, then back to walk it out. Then we're gonna get low, gonna add some new side taps. And four, three, two, one more. Down, down, up, up. Walk it out. Nice work. Walk it out. Stand tall. Take a deep breath in. Shake out those legs because you're gonna sink into those legs and you're gonna hold low and you're gonna give me two taps left, two taps, right? It looks like this. Think low, Go right, right, left, left, right, right, left, left. Push. Side, side. Push, push. Big pushes. Double tap. Nice. Add those arms. Tap it, tap it, tap it, tap it. My challenge to you, how low can we get in those legs? Come on, put some tension on those legs and glutes. Make those lower body muscles fire up. When you more muscles we can engage during this workout. Better for our heart, muscles, joints. Ten more seconds here. Yes. Then we walk it out. Woo. Keep going, guys. Push it. Nice. Final four. Three, two. Walk it, walk it, walk it. Nice work. Okay, so what you just did, we're gonna take it to a single, okay? So you're gonna reach across your body. As you single at the taps, you're gonna reach and reach, okay? That's where you're going to go in three, two. Let's go, let's go. Reach, reach, reach. Can you make it big? The farther you can reach that arm up overhead, the more you're going to get out of this exercise. Push it, reach it. Reach, reach and tap. Reach and tap. Yes. You're working for those steps to raise that heart rate. Come on. So many more benefits to training in all planes like this than just standard walking too, right? You're engaging those muscles, reaching overhead. Joint health, bone health, all getting better right here. 10 more seconds. Back to walk it out. Nice work, team. Nice Work. Come on. We're going to hit those abs after this. In 5, 4, 3, 2. Walk it, walk it out. All right, gonna go back to those big knee pulls. Arms gonna reach overhead, and you're gonna crunch through that core. You're really gonna pull your elbows down to your knees on this next round. Big crunches in three, two. Let's go. Crunch, crunch, crunch, crunch. Standing crunches. Yes. Nice work. Pull those elbows down with some intensity. Make it meaningful. Come on. Yes. Put the work into the core right here. Drive those knees up. Up. Starting to get warm in here.

Oh, yeah.

Starting to feel that heat building.

Don't you already feel better, though?

Oh, yeah.

Just that movement, that, like, emotion, move.

Through that, like, anxiety, that tension, that stress. Anything that's dragging you down. Great way to move through it is to move your body. Nice work. Final five, four, three, two. Walk it, walk it, walk it. All right, we're gonna move front, back this time. It's gonna be a lot of fun, so I want you to walk to the back of your space. I'm gonna show you. You're gonna walk up, hit left, walk back, tap right, walk up, hit left, walk back, tap right. In three, two. Let's go, let's go. Walk up, hit left, walk back, tap right, up, left, left, back, right, up. Heel, back, toe. Now we're going front, back, side to side, front, back. Getting it all today. Yes. Hit it. Also one. That's going to keep your mind engaged. Oh, yeah, for sure.

And since you're at home, no one cares what you look like.

You take you a couple tries.

No biggie.

Exactly. We're just here to move and have fun. No one cares what you look like. Just keep moving. Get those steps and get those steps in. Ten more seconds here. Back to walk it out. Nice work, team. Add those arms. Don't forget them. Keep pumping. Three, two. Walk it, walk it out, walk it out. We're gonna do that same thing, other side, but we're gonna put one exercise between it. I want to go to the back of your space. If you are on a mat, you're gonna get off your mat, okay? If not, pretend there's an imaginary line on the ground. You're just gonna go over the line and back. On, on, off, off. Okay, join when you're ready. On, on, off, off. We're going on and off a mat. You could do this if you wanted to. Really increase the intensity. Bottom stair of a staircase. You could add a level. Change up, up, down, down. You could run on stairs, right? You could just make sure there's an imaginary line on the floor. Use whatever you have. View this as a chance to really add some fire and intensity to your feet. Light on the toes, fast on the feet. On, on, off, off, on, on, off, off. Just keep pushing. Nice work, guys. Awesome job. I'm checking it. I'm making sure we're gonna get those steps in and we're gonna get to a mile today. I'm tracking it for us. I'm tracking it. Keep moving. Yes, team. Yes, team. Come on. Three, two. Walk it, walk it, walk it, walk it. All right, remember that front back. You do front back again. This time, heel, tap right, back, tap left. All right, here we go. And three, two. Let's go, let's go. Up, two, three. Heel back, two. Hit it right, left. Might take you a couple beats right to get this. I'm always impressed when Rachel and I can do it in sync.

You can't think about it too much. I feel like that's the thing, right? I'm mainly impressed you can talk while doing this. That's where my brain has not had those neurons develop yet.

Now, can you rub your belly at the same time and pat your head? Boom. Oh, look at this. I'm, like, rubbing my head, though. I'm like. I'm not patting my head. I'm rubbing my head. Nice work. Woo. Hit it. Come on, team. 10 more seconds here. Back to walk it, walk it out. Yes, you can stick with it. In 5, 4, 3, 2. Walk it, walk it, walk it out. Nice work. All right, we're going back to the side to side movements. Little lateral shuffle. Okay. And then we're gonna add a little crunch again in there. I like adding a little bit of core to my walking workouts. Walk it over to the right. Lateral shuffle, left with a crunch in 3, 2. Let's get a little shuffle, shuffle. Can you hit it? Shuffle, shuffle, hit it. Shuffle, shuffle, hit it. Shuffle, shuffle, hit it. Nice work, team. Boom. Oh, yeah. We're definitely gonna get our mile in. Whoo. We are close, you guys. Boom. So close. Pull. Yes. You got two more moves after this. Stick with it. Finish this mile strong. One mile is about equivalent to 2,000 steps, so that's our goal here. We're going for 2,000 steps in this workout. Come on, keep moving. 10 more seconds in side to side. Back to walk it out. Back to walk it out. In five, four, three, two, one more. Walk it, walk it, walk it. Nice work, you guys. We're gonna go wide, narrow, wide, wide, narrow, narrow. I'm gonna ask you to get a little bit low in your legs again. Nice athletic stance. Out, out. In, in. You're there. In three, two. Let's go. Let's go. Wide, wide, narrow, narrow. Out, out, out, out. Yes. Deep, deep. Think about. Can you get a little bit lower? Lower, lower. Think low. Raise that heart rate. Getting those steps in n more move. I'm so proud of you. We are almost there. Finish the smile nice and strong team. Getting those steps in all from your living room. Make it happen any way you can. Come on. Finish strong. 5, 4, 3, 2, 1. Walk it, walk it, walk it, walk it. All right, final move laterally is a skater tap back. You're just going to tap. Behind you. Tap behind. Behind you. Tap. All right, here we go. Finish strong. Skater tap backs in three, two. Let's go, let's go. Tap it, tap it, tap it, tap it. Can you cross that leg behind you? Tap it, tap it, tap it. Stay low. Yes. Come on. This and a one minute walk. Cool down. And you've done it. You've done it, team. You're there. So close to that finish line one mile behind us. Feels good, doesn't it?

I love it.

Feels so good. Get those steps in. Raise that heart rate. Endorphins are pumping. Nice work. 10 more seconds in these tap backs and we walk it out for your cool down finish. 5, 4, 3, 2, 1. Walk it, walk it. Nice work, Rachel. All right, we're just gonna walk it down one minute. Think big inhale, big exhale. Do it again. Big inhale, big exhale. Start to slow the pace of the feet. Give me some shoulder rolls. Up, back and down shoulder rolls. We made it, you guys. We did a full mile. I got over 2000 steps for sure. Yes, I did.

There you go.

Oh, we did it, guys. Over. Nice work. Okay, give me a couple more shoulder rolls. Up, back and down. Up, back and down. Nice work. So proud of you for showing up. I hope you love this workout. If you want to see more workouts from us, you can always get more@nourishmovelove.com we'd love hearing from you in the comments. Let us know if you want to see more walking workouts like this. I hope this was fun for you. I hope it's a great way to get your steps in. We're finishing in 3, 2, 1. We did it, Rachel.

Way to go.

High fives to you at home. Thanks for showing up. A way to get your steps in. We'll see you back soon. Awesome job getting your steps in. If you love this walking workout hit. Subscribe to my YouTube channel. I've queued up another workout you might like here. Otherwise, I would love for you to join me in a two week strength challenge. It's entirely free and you can find it in this playlist right here. Have a great day.