Lose Weight While Watching TV With These Fun Indoor Walking Exercises
We’ve all been there: We’re dressed, motivated and ready to head out for a walk and then we realize it’s too dark, cold, icy or rainy outside – factors that keep many would-be walkers from enjoying the mind and body perks that come with this simple exercise. Whatever the reason, the great news is that it’s still possible to get an indoor walking routine in, no matter how small your space is.
Indeed, fitness experts agree that indoor walking is a full-body routine that can be done within a 10' x 10' space, right in the comfort of your own home This no-fuss option provides a quick and easy way to get all the benefits of a daily stroll and sidestep the hassles that come with other exercise routines.
Fans of the trend attest to the fact that indoor walking does more than just facilitate speedy slimming. It also takes the struggle out of a hectic, time-pressed life. Read on to discover how indoor walking can melt inches off your frame and eliminate stress from your life.
Indoor walking melts pounds in your living room
We teamed up with indoor-walking pioneer Leslie Sansone to design a simple 10-minute, full-body routine that you can do in a 10' x 10' space in the comfort of your own home. Repeat the sequence three times daily for the speediest slim-down.
1. March in place
March in place for 1 minute. Keep it relaxed at the beginning, aiming for a pace of roughly 120 steps per minute. (Continue at this pace for steps 2–4.)
2. Side steps (1 minute)
With your right foot, step to the right, and bring your left foot over to meet your right foot. Then step to the left and bring your right foot over to meet your left foot. “This lateral move is a great addition to a walking routine because it works the hip and thigh muscles in new directions,” says Sansone. “That’s the key to superior toning.”
3. Alternating kicks (1 minute)
Keeping your back straight, kick your left leg straight out, raising it no higher than hip height. Alternate kicking your right and left leg repeatedly. “This activates more muscles in the front of the thighs than walking does,” Sansone says.
4. Knee lifts (1 minute)
Lift your left knee to just above waist level, pulling your navel in toward your spine. Do the same with your right knee; repeat. These “standing crunches” sculpt the stomach while toning the leg muscles.
5. Fast march and press (90 seconds)
Repeat step 1, but increase your pace to 130 steps per minute and add this upper-body exercise: Raise and pump your arms above your head for 15 reps, then pump the arms in a downward motion at your sides for 15 reps.
6. Speedy side steps (90 seconds)
Repeat step 2, adding this move: Raise your arms above your head when you step out and clap your hands together over your head when you step in.
7. Quick kick-and-reach (90 seconds)
Repeat step 3, adding this upper-body move: When kicking your left leg, reach forward with your right arm; when kicking your right leg, reach forward with your left arm.
8. Twist lifts (90 seconds)
Repeat step 4, adding this move: As you bring your left knee up, touch it with your right hand; as you bring your right knee up, touch it with your left hand. “Besides toning your thighs, this activates the oblique muscles in the waist to sculpt an hourglass,” Sansone says.
Watch TV and stroll with indoor walking
If a structured walk isn't quite your thing, don't worry. University of Tennessee scientists have discovered a fat-melting secret that works as you watch your favorite shows.
No matter what you tune in to — from Good Morning America to Grey’s Anatomy or Dancing with the Stars — “just get up during commercials and step in place or walk around the house,” urges lead researcher Jeremy Steeves, Ph.D. “Our study shows you’ll end up being active for about 25 minutes every hour and burn as many calories as if you walked a mile. You’ll also nearly double your metabolic rate compared to sitting the whole time.”
Folks who tried the strategy in a UT lab “were shocked by how easy it felt,” reports Steeves, who points out this approach is absolutely free, safe for virtually anyone, done in the privacy of your home and a cinch to fit into your normal routine. What’s more, it’s only done during commercials, so you can still give full attention to your shows. “It’s a relatively small behavior change,” Steeves adds, “with the potential for very big benefits!”
How to do it? There’s no need to get fancy. Participants in the UT study simply moved during commercial breaks, averaging a moderate 100 steps a minute. Steeves encourages people to do this during at least an hour of programming daily.
Whether you walk during commercials or nonstop on a treadmill, minute for minute you’re burning the exact same calories. So if TV walking appeals to you, go for it! Says Sansone: “I know for sure this strategy can help people slim down. Be consistent, and your potential to lose is endless.”
What makes indoor TV walking an ideal workout
TV walking offers real advantages over traditional strolls:
You eliminate the number-one exercise excuse: Surveys show that “lack of time” is the reason most of us aren’t active more often. But you don’t have to make time for TV walking. “It’s tucked into your usual routine,” says Steeves. Moms can do it as their kids play or sleep nearby. Kids can join in! “It’s also great for people who physically can’t exercise for long periods.”
You flip a weight loss switch: “Watching TV can be a very strong cue to be inactive. You sit down and might not budge for hours. Plus, food commercials cue us to eat as we sit there,” notes Steeves. A TV walking habit can turn it around. “Commercials become a reminder to move, turning a fattening cue into a slimming one.”
You trick your brain: Research shows short bursts of exercise work just as well as one long bout yet feel significantly easier. So people are more likely to stick with them — a key factor for losing big, says Steeves.
Discover more health perks of walking:
Get Your Steps in Rain or Shine With These Beginner-Friendly Indoor Walking Workout Routines
Is Backwards Walking a Secret Weight-Loss Hack? Inside the Viral TikTok Trend
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
