Winter Walking: Stay Active Indoors with this Treadmill Workout
Imagine a chilly winter morning, where your desire to step outside and exercise is just as low as the temperature. Fortunately, this indoor walking routine is poised to uplift your spirits and energize your body.
This treadmill workout is gentle on the joints, making it ideal for beginners and individuals at any fitness level. It especially caters to women over 50 who are looking for a mild yet effective way to keep moving without straining their bodies. If you’re a runner seeking a way to mimic running’s movements without the associated impact, indoor walking is an excellent choice. Corky Corkum, a Certified Personal Trainer and Precision Run coach at Equinox, describes walking as an effective method for those who want to engage their bodies similarly to running but with less risk of injury.
Walking on a treadmill serves as a primary aerobic workout suitable for anyone comfortable using the equipment. “Many people approach the treadmill unsure of how to make their session engaging or effective,” Corkum shares. By walking at an incline, which simulates hiking, you can transform a simple stroll into a highly efficient workout.
Indoor walking not only elevates your heart rate, burns calories, and enhances endurance, but it also offers year-round accessibility, rain or shine. Corkum emphasizes that “it can be exceptionally effective if we focus on sustaining intensity—it’s all about the incline.” Are you ready to take your first step? Let’s get started!
30-Minute Indoor Walking Workout to Maximize Your Burn
This walking sequence is crafted to get your heart racing while remaining low-impact and adaptable. Adjust the speed and incline according to your fitness level, and feel free to modify the workout to meet your individual needs.
Warm-Up (5 minutes)
Begin by walking at a slow, comfortable pace on a flat surface or a 3 to 5 percent incline. Concentrate on your breathing and establish a steady rhythm.
- 1 minute of shoulder rolls: This helps loosen your upper body. Corkum suggests that when preparing for significant inclines, shoulder stretches and reaching up can aid in maintaining good posture.
- 1 minute of exaggerated high-knee marches: Flex your ankles as you activate your knees and hips, pulling your knees and toes upwards.
Incline Intervals (21 Minutes)
- 2 minutes: Walk at a moderate pace on a high incline (10 percent or more).
- 1 minute: Decrease the incline to 3 to 5 percent while maintaining a steady pace.
- Repeat this interval for 6 additional rounds.
Cooldown (5 Minutes)
Since indoor walking can be quite vigorous, it’s crucial to gradually decrease your intensity. After challenging workouts, allow your heart rate and breathing to return to normal.
- 1 minute: Slow your pace slightly while walking at a 3 to 5 percent incline.
- 2 minutes: Gradually lower the incline to a flat surface while walking leisurely.
- 2 minutes: Continue to reduce your pace on a flat incline.
Corkum advises that for those new to incline workouts, the resulting soreness might be unexpected. This form of exercise works different muscle groups and your aerobic capacity more intensively than regular outdoor walks.
Essential Equipment for Indoor Walking
Whether you have a dedicated home gym or just a corner of your living room for workouts, there are various excellent treadmills and walking pads available to suit every budget and space.
Tips for Creating an Effective Indoor Walking Routine
1. Stay Engaged and Avoid Clutching the Handles
When walking on an incline, resist the temptation to hang onto the treadmill for balance. Leaning back decreases workout effectiveness and raises injury risks. Instead, embrace the incline—you’ll engage your glutes, hamstrings, and core muscles, resulting in a more effective workout.
2. Slow Down and Focus on Form
If you find yourself needing to hold onto the machine for balance, take that as a sign to reduce your speed. Good posture is key: walking slowly but maintaining proper form is far more effective and safer than trying to go faster while gripping the machine.
3. Experiment with Speed and Incline
Discover your ideal combination of speed and incline. Higher inclines paired with slower paces tend to maximize strength and cardio benefits without discomfort or injury, so don’t hesitate to make adjustments.
4. Keep It Interesting with Interval Variations
To combat boredom, play around with intervals during your workout. Adjust the duration of the 2-minute intervals or the shorter intervals as needed. This variability will challenge your muscles and keep you engaged.
5. Start Small and Gradually Increase Intensity
Indoor walking workouts, particularly with challenging inclines, can feel more taxing than they seem. Begin with shorter durations or gentler inclines, then progressively build your endurance. It’s normal to feel a little overwhelmed—trust the journey, and your strength will develop over time.
Indoor walking is an excellent method for staying active and prioritizing your health without overcomplication. So lace up, turn on your favorite music or podcast, and enjoy those steps as they accumulate into something amazing!
