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It’s the winter holiday season, which usually means spending more time indoors, getting cozy and enjoying all the festive treats. And let’s be honest, structured workouts can easily slip down the priority list. But if your body is craving a bit of movement that’s gentle, manageable and doesn’t require leaving the house, we’ve found a 25-minute routine that fits the bill.
This is a walking-style workout that mixes steady marching with short bursts of low-impact cardio. It’s designed to be knee-friendly and suitable for those with osteoporosis, so it’s an accessible option if high-intensity workouts aren’t your thing. Walking workouts are a win for more than just convenience too. They help you rack up steps at home, raise your heart rate, support calorie burn and general fitness, and give your mood a lift by getting you moving with purpose.
You won’t need any equipment for this session, unless you fancy strapping on one of the best fitness trackers to keep an eye on your steps. Just set up a screen where you can see it clearly, make sure you’ve got enough space to move around, and follow along with Lauren from SeniorShape Fitness on YouTube.
What is the walking workout?
The structure of the workout is simple and easy to follow. You’ll alternate between walking on the spot for 20 seconds and a low-impact cardio move for 40 seconds, repeating this pattern throughout. It’s worth keeping the audio on, as Lauren talks you through each section and shares helpful cues, tips and modifications so you can get more out of the session.
That said, if you prefer to work out to your own music, you can mute the video. The on-screen visual cues are clear enough to guide you through the intervals and keep the flow of the routine moving.
Also, Lauren points this out at the start, but there’s no need to match her pace. Move at a speed that feels comfortable for you, and simply switch to the next exercise when the timer runs out.
What are the benefits of a walking workout?
Some people see the word “walking” and assume it’s easy, or that it doesn’t count unless you’re dripping in sweat after burpee number 20. But that mindset misses what this style of workout actually does. Walking workouts, especially those built around intervals, offer benefits that more intense sessions don’t always deliver.
Alternating steady walking with short bursts of low-impact cardio creates a cardiovascular challenge without overwhelming the body. The changing pace encourages your heart rate to rise and fall, which helps improve aerobic fitness and supports calorie burn, while still feeling manageable.
It’s a similar idea to the Japanese walking method, which is built around switching between faster and slower walking to drive results without pushing to extremes. Because the intensity comes in waves rather than one long push, you can work harder when it counts without feeling completely wiped out by the end.
There’s also a sneaky core benefit here. You might not think a walking workout would do much for your core, but staying tall, keeping your balance and controlling each movement means your core is working in the background the whole time. It’s the kind of functional core strength that supports everyday movement and stability, rather than just hammering your abs with dozens of crunches and sit-ups.
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