Indoor walking circuit to improve your cardio fitness

Last updated on December 24th, 2021 at 07:17 pm

Walking is a great way to improve fitness for most people, because it’s a natural everyday activity.  But there may be reasons you don’t want to walk outdoors such as bad weather or dark evenings. Indoor walking can be an option even if you don’t have a treadmill.  By using a few combinations of steps and direction change, you can get a walking workout indoors. This circuit doesn’t need a lot of space – just enough to take 4 steps forwards and 2 to the side.

Indoor walking circuit routine

Warm up, stretching and safety information

You don’t need to do a warm up for this workout, it’s low impact uses everyday movements.  If you have time to stretch after the workout when your muscles are warm, this will help to keep your muscles supple.  Read more about stretching here.  Although the workout is low risk, please check these exercise safety guidelines before starting.

Indoor walking circuit – the exercises

Do each of these moves for one minute each to complete one circuit.  Complete 4 circuits in all for a 20 minute workout.

March on the spot

Home walking march on spot

Make sure you maintain good posture.  Lift your knees up high to get the most out of the workout.

Side step

Home walking side steps

Starting with feet together, take 2 wide steps to the side and then back again.

Walks forward & back

Walks forward and back

Take 4 steps forwards and then 4 steps backwards.

Make sure you’re lifting your knees and pumping your arms, to keep your heart rate up.

March out and in

March out and in

Marching on the spot again, but this time taking the legs out wide and then in again. Bend your knees as you take your legs wide, so that you feel your thighs and glutes working.


Home walking - square walk

A little pattern to finish. Take 2 steps to the right, 4 forwards, 2 to the left and 4 backwards.  Repeat this for 30 seconds, then swap over and do 2 to the left first.

Get a printable download of the circuit

Sign up for My Fitness Planner updates and get a free printable download of this workout e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

More walking workouts

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20 minute treadmill walking workoutBRISK WALKING 6 WEEK PROGRAM

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