Indoor Walking Workout for Beginners

Hi everybody, I'm Chris Freytag, founder of Get Healthy UTV. And today, we are going to do a fun indoor beginner walking workout. So for those of you who say, "I'm just getting started with exercise, "I don't want to overdo it on my heart rate. "I need to get my blood pumping." This workout is for you. All right, so we're just going to start with our feet about hip width apart, maybe a little wider like shoulder width, take a couple of deep breaths. And for those of you who also maybe live somewhere where you can't get outside for your outdoor walk everyday, indoor walking is pretty much just marching with a little bit of footwork. And it's actually very fun. So one more big, deep breath. Good, stand tall, take those shoulders up, back and down. Do it again. Up, back and down one more time. We want to use good posture when we walk indoor or outdoor. And let's do a couple of body rolls. So we're going to come all the way down into a squat. Then if it feels comfortable, reach for the ground and roll upstack in those vertebrae one on top of the other. One more time. All the way down, lift through your glutes and then all the way up. Excellent. And let's just do a couple of butt kicks where you just bring that leg up behind you also known as hamstring curls. Where you're just stretching through the front of your leg and your knee cap. And then we'll do a couple of knee lifts, pulling it up where you're stretching through your glutes. Now, when we walk, I want you to keep your posture good. So keep open from hip to rib, don't crunch down. And let's start with our shoulders up, back, and down. And we start by just marching. So you march, you march. Now depending on where you're beginning, maybe this is going to be good enough for you. And you'll start to get your heart rate up a little bit. If it feels like you could take it up a notch, use a little more effort. So you pull those feet up, pull those knees a little higher, pump your arms. Work it, just breathe. Good, keep walking. So we're going to try a little different foot work today. You can just participate with whatever works for your body. If you want to join me on any move, please do. If you always feel like, "Well, I just want to go back to my walking step." then come right back here. Are you ready in 4 and 3? We're going to double up on our right. Give me two on the right, two on the left, right there. Right and left, right there. So it's a double toe tap right there. Good, you got it. Give me 4 and 3 and 2 and back to your walking, right here, walk it. Very nice. Hold on here. Now we're going to go for some knee lifts. And we're going to push those arms overhead. Here's what happens when your arms go above your heart, your heart rate goes up. So I want you to think about how you feel, are you ready? Let's go. And you lift, you lift, you lift, you lift right there. Push it to the sky. Lift it up, very nice. Come on, breathe. Good. Now if that heart rate gets too high, you just keep those hands below the heart, all right. If you can pump it up, give me 8 and 7, 6, 5, 4, 3, 2. Back to your walking, step right here, march it out. And you don't have to go to the beat of any music. You could just pick your own pace. Like I said, you can go faster or slower than I am. If you can get your whole body into it, abs tight, pump your arms, stand tall, even better. Now we're going to walk it to the left, right, and the left. Are you ready? Follow me, let's go. Step two to the right, tap it back, two the left, right there. Go two to the right, two to the left, beautiful. Two to the right. So we're moving laterally sideways, which is really good for our brain actually. Right there, let's go. Two to the right, two to the left. One more let's go. All right, we're going to go into basic step touch. It's one step right, one step left, right there. Let's pump our arms this way. Pull them down. Good. Keep it coming. Let's go. Are you breathing? Here we go. Go 4 and 3 and 2. Back to your walking, step on that right foot right there. Nice job. Awesome, just keep breathing. All right, now, we've moved side to side. We're going to move forward and back. Are you ready? Walk it forward with me, then walk it back. Here we go, step 1, 2, 3, 4`, walk it back. Just let those feet go right and left and right and left right here, let's go. March it front. Walk it back, come on. Right there. Here we go. Two more times, walk it forward for me, walk it back. One more. Excellent, back to that basic walking step. Excellent job. So for those of you who are beginners, if you're starting to feel your heart rate going up right here, that is a really good thing. But listen to your body. You want to breathe through your mouth. And if at any time it gets to be too much, you slow it down a little bit. But this is a great way to get an indoor workout. Low impact to the joints, but it still gets that calorie burn going. Keep it coming right here. Let's go for 4 and 3. We're gonna do heel digs to the front like this. You push, you push. So bend those knees, I've got a slight bend in my knees. You gotta keep your abdominals nice and connected. Right there, push those arms out. Now, you want to make it a little more intense. Let's push those arms all the way up. Overhead, you got it. Come on, down, down. You got it. Keep on breathing. A good 10 minute indoor walking workout will get that heart started, get your brain turned on for the day. Whatever works for you. Here we go. Last 8, 7, 6, 5, come on, 4, 3. Walk it out right here, let's go. Very nice, all right, get ready to move laterally again. Turn that brain on. Two steps to the right, then two steps to the left. Let's go, step it right there. Bring it back. Come on. Nice job. Keep it coming. In and out, let's go. One more time with double steps. Then a single step half right and left, go. Right there. Let's pull those arms like we did last time. Right there, and if you want to take it a little lower, you can really sit down into this sick step tab. Turn on those glutes. Very nice. Keep it coming, let's go, 8, 7, 6, 5, 4, 3, 2. You know where we're going, right here, back to that walking step. Excellent job. All right, keep it coming. Now, we're going to go into those knee lifts again like we did in the beginning. We're going to really bring them up high. Two on the right, two on the left like this, let's go. Two on the right. Two on the left. Now, drive that knee up towards your chest. Stretch through those glutes, you've got it. Two on the right, two on the left. Bring those arms up overhead if you can. Singles, go, 10, 9, 8, 7, 6, 5, you can do it. 3, 2, walk it out right there, very nice. Now we've been going for almost seven minutes. So if you're noticing that your breath pattern is changing, you're breathing through your mouth, that is awesome. Thumbs up, I love it. Yes, you can, keep it coming right here, good job. All right, now, we'll throw a few other steps in here if it feels good for you. Again always come back to your walking step if that's the best thing for you. We're going to step to the side and pull our arms out to the side, really contracting our back muscles in 4 and 3 and 2. Looks like this, step, step, right there. Pull those elbows back. Use your shoulder blades together behind you. Activate those back muscles, right there. You've got it, step to the side. So you want to make it a little more intense, we'll pull from the top. Pull down, hold up a lot. Pull down on those back muscles, right there. Breathe, keep it coming. Step, step, very nice. I love it. Let's go, let's count them down. Four more, you can do it. Two more. Walk it out right here, very nice. Get ready, let's move it forward and back for four right away. Yes, here we go. Walk it 1, 2, 3, and 4. Walk it back, you've got it. Pump those arms. Very nice, I'm really proud of you today. Just get that blood pumping. If you are a beginner, the hardest thing is getting started. One more time, forward and back. Right here, march it out, let's do it. Good job. All right, now, we'll get a little trickier for our grand finale. Here's what we're going to do. We're going to step forward, knee up, step back and touch. Step forward, knee up. Kind of like that Charleston back in the day. Step forward, knee up, step back. Now, I'm going to pick up the pace, it's up to you. Are you ready? Here we go. And step knee, step back. Step knee, step back, you've got it. Now, can you get a little lower? Right there, step knee, step up. Very nice, come on. Right there, let's go. Four more. And guess what? We have to do the other side. Come on, two more, right there. And let's go ahead and breathe. Good job, let's keep those feet moving. You're going to step knee, step back, right there. Step knee, step. Drive that knee up as high as you can. One more, slow, are you ready? Double time, let's try it. And it's step knee, step back. Step knee, now get a little lower. You got to hold your balance. You can do it. Step knee, step back. Come on, you've got it. Oh, yeah. 4, come on. 3, yes, 2. And march it out, walk it out right here. Very good, everybody. All right, heart is pumping. We are almost done out, out in, in. Give me out, out, in, in, right there. All right, this is it. Let's pump up that heart rate. Now, here's what we're going to do. You are going to go as fast as you can whatever that means to you at home. Are you ready? Let's try it. Pick up speed. Out, out, in, in, right there. Breathe, push yourself. Okay, these are the last 10 seconds. 9,8, come on. 5, 4, 3, 2, and 1. Congratulations, deep breath up. That is a fantastic way to get the heart pumping, to burn up some calories, to begin that regime of exercise. It doesn't have to be painful. You just want to get that heart rate up, sweat lightly, which is what I'm doing. Let's dive and just step back, stretch open that hip flexor right here. Breathe nice and deep. Inhale and exhale. Now, for those of you who are fit, that heart rate comes down quick. So you'll very quickly be breathing through your nose which is great. If you feel like your heart rate is kind of high right now, that's okay. Take a couple of deep breaths. Take the time to let that heart rate come down. Very nice. Now, we're going to stretch the quad. Either hold on to a chair or anything that you need to if you can't hold your balance. But working on your balance here is really good for you. And let's go ahead and try it on the other side. I'm just putting my hand out for counterbalances. I push that knee, pointing down. Feel it through my quad, through my knee. Very nice, everybody. All right and then just release those arms, open up. All right, well that was no problem, that happened. All right, I love it. If you enjoyed that, then check out our walk and tone program on Get Healthy UTV or any of the gold walking workouts. See you later and thanks for joining me.