Any physical activity counts: running, swimming, playing games, and walking. We’ve become so accustomed to walking that we often overlook it when planning our fitness routines.
Sure, outdoor walking may seem more like structured exercise, but what about indoor walking? Is an effective indoor walking program feasible?
In short, yes, it is – and the benefits can significantly enhance both your physical and mental health. All you need is to take on an indoor walking challenge – an easy activity that makes a difference.
In this review, we’re going to answer the following questions:
- What is the indoor walking challenge?
- Does this challenge work?
- Is it possible to lose weight with walking in place?
- How to walk 10.000 steps indoors?
- Is 10.000 steps the primary goal for losing weight?
- What is the best indoor walking plan?
- What is a 28-day indoor walking weight loss challenge?
- How many pounds can you lose in 28 days by walking 30 minutes daily?
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What Is an Indoor Walking Challenge?
The indoor walking challenge entails a structured exercise plan that involves daily walks inside your home or any closed space.
Its primary goal is to enhance overall physical health, including mental well-being. Some sedentary individuals incorporate this challenge to add more physical movement to their daily routines.
Most people practice indoor walking at home, although some may use their office or other indoor spaces.
A typical indoor walking challenge for beginners and even advanced “walkers” consists of 28 days. Therefore, the most popular online challenge you can find on the internet is the 28-day indoor walking weight loss challenge.
In addition to improving general health, many choose this challenge because:
- It’s suitable for all fitness levels and ages: Low-impact walking is gentler on the joints, which reduces the risk of injury compared to high-intensity workouts.
- It requires no equipment: All you need is some space, comfortable shoes, and a little time to get moving.
- It’s sustainable: While some struggle to make high-intensity or resistance training a habit, walking is often easier to maintain. A commitment of 28 days (or even less) can be enough to build a lasting habit.
Does the Indoor Walking Challenge Really Work?
Yes, the indoor walking challenge works as long as you follow the plan and ramp up your intensity. This challenge is specific, as it involves walking for a designated period each day. It’s measurable as you can track your progress by counting the number of steps you take, and it’s attainable because it fits into your daily routine without the need for previous experience or equipment.
The challenge also has a defined timeframe: some choose 7 days, while others aim for 28 days. This structure provides a clear goal and motivation to stay committed.
To start a walking challenge, you should:
- Clarify your goals
- Find a suitable schedule online or create your own
- Wear comfortable shoes
- Maintain consistency in your practice
Can You Lose Weight with Indoor Walking?
Yes, walking is a low-intensity workout that can contribute to weight loss. Research has shown that walking after meals can reduce blood sugar levels more effectively than standing or sitting. This can help people manage their blood glucose, as well as improve their metabolic health (1). By boosting your metabolism, walking can help maintain weight loss over time.
According to the American Council on Exercise, a 150-pound person can burn approximately 300 calories by walking for an hour at a moderate pace (2).
Read more: Quick Calisthenics Workout for Beginners (Exercise Steps and FAQ Included)
How to Walk 10,000 Steps a Day Indoors
Beginners shouldn’t necessarily strive for 10,000 steps a day. New research has suggested that walking 4,000-10,000 steps can yield significant health improvements (3).
The magic 10,000 number is still viral in the heads of many people, as more steps can lead to more calories burned. If you’re aiming to achieve 10,000 steps indoors, try the following tips:
- Walk in place during your favorite TV show
- Move to live stream workouts
- Walk and talk to yourself
- Try skipping
- Walk on a treadmill
Walk in Place During Your Favorite TV Show
One of the most effective ways to reach 10,000 steps indoors is to walk while watching your favorite shows. Time flies when you’re engaged, and combining entertainment with walking can help you reach your step goal more quickly.
Grab some comfortable shoes, turn on something engaging, and walk in place. You’ll be surprised how quickly time and steps add up.
Move to Live-stream Workouts
This is a great option for those who need extra motivation.
In many modern streams, trainers spice up mundane walking routines with additional movements that engage all your body muscles which brings up every workout.
In addition, they already offer an attainable and detailed indoor walking plan for your home workouts.
Walk and Talk to Yourself
As with watching TV, this strategy helps time pass quickly. We all have thoughts we’d like to share, but being busy can be overwhelming. Why not talk it out while walking around your room? It may feel a bit like being a detective, pacing while working through a case.
Try Skipping
Using a jump rope is another good way to reach 10,000 steps. It burns calories, improves balance, and builds bone density(4). Before skipping, make sure it won’t disturb any downstairs neighbors. Jumping ropes may be difficult for beginners, particularly those who haven’t done cardio before.
Walk on a Treadmill
Using a treadmill can add variety to your home workouts. As with outdoor walking, it helps burn calories, improves metabolic health, and reduces sedentary time, even while working (5).
If you don’t own a treadmill, consider visiting a nearby gym where treadmills are available.
Remember, comfortable footwear is essential as it will help reduce the risk of injury, improve balance, and allow for better movement. Invest in quality footwear to maximize your home and outdoor walking sessions.
Has Anyone Lost Weight Walking 10,000 Steps a Day?
Yes, walking 10,000 steps per day can help with weight loss in the same way any other form of exercise does. It increases your caloric expenditure, making it easier to meet a caloric deficit. A 150-pound person who is 5 feet 5 inches tall may burn approximately 350 calories from walking 10,000 steps (6). However, the exact number of calories burned will depend on your walking pace, weight, height, and genetics.
If weight loss is your goal, it’s essential that a well-rounded diet is maintained with the appropriate breakdown of macronutrients and that a caloric deficit is achieved. No matter how much you exercise, you can’t lose weight if your diet is overly indulgent.
What Is the Best Indoor Walking Plan?
Designing an indoor walking plan is easier than it might seem. Every plan should fit into your daily schedule without disrupting other activities. Before you create your plan, you should identify free time slots throughout the day.
If you’re new to indoor walking, start with a 7-day challenge. Here’s a simple sample plan:
- Day 1: Walk for 10 minutes at a comfortable pace.
- Day 2: Walk for 15 minutes and slightly increase your pace.
- Day 3: Rest, do gentle stretching, or perform beginner-friendly yoga poses.
- Day 4: Walk for 17 minutes and maintain a steady pace.
- Day 5: Walk for 10 minutes at a more speedy pace, then 5 minutes for a cool-down walk.
- Day 6: Walk for 20 minutes. Perform 4 minutes of brisk walking, followed by 4 minutes at a comfortable pace.
- Day 7: Rest day.
Read more: Top 10 Balance Exercises for Seniors at Home
What Is a 28-Day Indoor Walking Weight Loss Challenge?
A 28-day indoor walking challenge is a structured plan for daily walks inside the home or any indoor space. It aims to boost overall health by varying walking times and intensity levels.
This challenge is particularly popular among sedentary individuals or older adults who want to become more active but who prefer to stay indoors with predictable conditions and walking surfaces. It’s accessible, easy to track, and works for nearly every fitness level.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
How Much Weight Can You Lose in 28 Days by Walking 30 Minutes Daily?
The answer to this question is highly dependent on factors such as a person’s height, weight, age, and genetics, but it’s even more dependent on a person’s diet, the amount of overall exercise they do, and other positive and negative lifestyle factors in their life.
Either way, walking is better than no exercise whatsoever. Training your body is important for weight loss and overall physical health: your blood sugar, heart health, bone density, etc.
The best indoor walking exercises can also be great for your mental health.
However, it’s not recommended to rely on walking alone if you’re dealing with a serious mental condition.
Adding 30 minutes of brisk walking to your daily habits could burn approximately 150 calories a day. Of course, the more you walk and pick up the pace, the more calories you’ll burn (8). And this figure will shift depending on the length and intensity of your walking workout.
Either option will help increase your caloric expenditure, which is helpful for weight loss. For those who are able to increase their walking pace safely, more calories can be burned in a shorter amount of time, which makes it more efficient. However, for those who are unable to safely increase their walking speed, or those who just prefer not to, increasing the distance you walk is also a great way to increase calories burned. Everyone has the same abdominal muscles, whether they’re visible or not. The visibility of the abdominal muscles is mostly dependent on your body fat percentage and fat distribution. That being said, if walking is a form of exercise you consistently stick to and it helps you achieve a caloric deficit that leads to fat loss, then yes, walking can “give you abs”. A flat tummy walk is a specific exercise that is designed to tone and strengthen your core muscles, leading to a flatter stomach. However, it’s important to remember that no workout is going to be effective as long as you consume more calories than you burn. Walking can potentially help you lose 5 lbs in a month by increasing your caloric expenditure. However, you’ll only lose weight if your diet and other lifestyle factors are also aligned with your goals. So walking can help you reach your weight loss goals, but not on its own.Frequently Asked Questions
Is it better to walk faster or longer to lose weight?
Can walking give you abs?
What is a flat tummy walk?
Can I lose 5lbs in a month by walking?
The Bottom Line
This review should provide you with a thorough understanding of the indoor walking challenge: an easy activity that can make a meaningful difference.
Walking indoors is a convenient, accessible option that suits all fitness levels and promotes both physical and mental health. Anyone who is interested in starting their indoor walking journey can experiment with various strategies to extend their sessions—whether it’s walking while watching TV or using a treadmill.
For those who are focused on weight loss, it’s important to prioritize burning more calories than you consume, maintaining a balanced diet, and leading an active lifestyle.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- The Acute Effects of Interrupting Prolonged Sitting Time in Adults with Standing and Light-Intensity Walking on Biomarkers of Cardiometabolic Health in Adults: A Systematic Review and Meta-analysis (2022, springer.com)
- Physical Activity Calorie Counter (2022, acefitness.org)
- The association between daily step count and all-cause and cardiovascular mortality: a meta-analysis (2023, oup.com)
- Hop to It: 6 Benefits of Jumping Rope (2024, clevelandclinic.org)
- A systematic review and meta-analysis of the effect of treadmill desks on energy expenditure, sitting time and cardiometabolic health in adults (2021, biomedcentral.com)
- Steps to Calories Calculator (omnicalculator.com)
- Metabolism and weight loss: How you burn calories (2022, mayoclinic.org)
- Can I lose weight if my only exercise is walking? (2024, mayoclinic.org)
