Blog Fitness Workouts Indoor Walking 28 Day Indoor Walking Plan for Beginners

28 Day Indoor Walking Plan for Beginners

Walking is good for you. According to the American Heart Association, it lowers the risk of high blood pressure, heart disease, and diabetes. It also improves your mood and is a major calorie burner, without the high impact on your joints. When you commit to regular walks,  you’ll notice an improvement in your overall health and well-being (7).

But when the weather outside is dreary, or you just prefer to stay indoors, it can be challenging to find ways to get your daily steps in. Indoor walking is a good alternative to consider. In this way you could achieve similar health benefits without having to step outside your door.

Here’s a beginner-friendly 28 Day Indoor Walking Plan designed to keep you moving, rain or shine, in the comfort and safety of your home.

How Do You Do Indoor Walking?

At its most basic form, an indoor walking workout for beginners involves walking in place or around your home. However, to make it more fun and engaging you can incorporate various movements such as marching, knee lifts, side steps, and arm swings.

Creating a 28-day indoor walking plan is a great way to stay active and maintain your health, regardless of the weather or other external factors. This plan is designed for beginners and can be adjusted based on individual fitness levels. It includes daily goals, rest days to prevent overtraining, and some variations to keep the routine interesting and challenging.

Week 1: Foundation Building

  • Day 1: Walk for 10 minutes at a comfortable pace.
  • Day 2: Walk for 12 minutes, try to slightly increase your pace.
  • Day 3: Rest or do gentle stretching.
  • Day 4: Walk for 15 minutes, focus on maintaining a steady pace.
  • Day 5: Walk for 10 minutes at a moderate pace, then 5 minutes for a cool down walk.
  • Day 6: Walk for 18 minutes. Try incorporating 2 minutes of brisk walking, followed by 2 minutes of comfortable pace.
  • Day 7: Rest day.
See also
Indoor Walking Workout for Beginners When It's Too Cold To Walk Outside

Week 2: Endurance Building

  • Day 8: Walk for 20 minutes at a comfortable pace.
  • Day 9: Walk for 15 minutes, including 5 minutes of brisk walking in the middle.
  • Day 10: Rest or do gentle stretching/yoga.
  • Day 11: Walk for 22 minutes. Try including an incline set if your treadmill allows it or simulate an incline by walking on tiptoe for short intervals.
  • Day 12: 25-minute walk, with the last 5 minutes at a brisk pace.
  • Day 13: Walk for 20 minutes, include 2 intervals of 5 minutes brisk walking.
  • Day 14: Rest day.

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Week 3: Intensity Introduction

  • Day 15: Walk for 25 minutes with 3 minutes of brisk walking every 5 minutes.
  • Day 16: Walk for 30 minutes at a comfortable pace.
  • Day 17: Rest or do gentle stretching/yoga.
  • Day 18: 25-minute walk, include 10 minutes of interval training (1 minute brisk, 1 minute easy).
  • Day 19: Walk for 30 minutes with a slight incline for extra challenge.
  • Day 20: 35-minute walk at a comfortable pace, focus on endurance.
  • Day 21: Rest day.

Week 4: Consolidation and Challenge

  • Day 22: Walk for 30 minutes, alternating between 5 minutes of brisk walking and 5 minutes of comfortable walking.
  • Day 23: 40-minute walk at a comfortable pace, try to maintain consistency.
  • Day 24: Rest or do gentle stretching/yoga.
  • Day 25: 30-minute walk, with 15 minutes of interval training (2 minutes brisk, 1 minute easy).
  • Day 26: 45-minute walk at a comfortable pace. If you’re feeling good, push the pace the last 10 minutes.
  • Day 27: 50-minute walk, focus on maintaining a steady pace throughout.
  • Day 28: Rest day. Congratulations on completing the plan!

Equipment & Setup

  • Treadmill Walking: If you have access to a treadmill, make sure it’s in good working condition. Familiarize yourself with its functions, especially how to adjust the speed and incline.
  • Indoor Track or Space: If you don’t have a treadmill, a spacious room or hallway where you can walk without obstacles is suitable. Some people walk in large shopping malls as an alternative.
See also
Indoor Walking Exercises With Workouts For Anyone, Any Weather, and Any Place

indoor walking plan  

How to Walk Effectively

  • Posture: Stand tall, shoulders back, and gaze forward. Good posture helps prevent pain and fatigue (2).
  • Arm Movement: Swing your arms naturally with each step. This increases your heart rate and burns more calories (2).
  • Stride: Avoid taking too long of strides; it can lead to shin splints due to the inefficient direction of the ground reaction force at heel strike. Aim for a natural, comfortable stride length.
  • Footwear: Even indoors, wear comfortable walking shoes to cushion your feet and prevent injuries.

Implementing the Plan

  1. Pre-Walk Warm-up: Start with 5 minutes of light dynamic stretching or marching on the spot to warm up your muscles (8).
  2. Follow Daily Goals: Begin each session as outlined in the plan. Use a timer or app to track your walking time.
  3. Pace Yourself: Start at a comfortable pace where you can talk but not sing. Gradually increase your speed as you become more comfortable.
  4. Cool Down: End each session with a 5-minute slow walk or gentle stretching to help your muscles recover and reduce soreness (8).
  5. Track Progress: Keep a log of your walks, noting how you felt and any progress made. This can be motivating and help identify patterns or necessary adjustments.

Making It Enjoyable

  • Entertainment: Listen to your favorite music, podcasts, or audiobooks to keep the walks engaging.
  • Variety: Change your route if possible, or if you’re on a treadmill, vary the incline or speed to keep it challenging.
  • Buddy System: If possible, partner with a family member or friend (even virtually) to share progress and keep each other motivated.

Adjustments & Safety Tips

  • Listen to Your Body: If you feel pain or discomfort beyond normal muscle fatigue, take extra rest days or adjust the intensity.
  • Stay Hydrated: Drink water before, during, and after your walk to stay hydrated, especially if you’re sweating a lot (8).
  • Safety First: Ensure the area you’re walking in is clear of tripping hazards. If using a treadmill, know how to use the emergency stop function.
See also
Indoor Cycling Workout Plan - A Dynamic Program for Every Rider

By incorporating these practical tips into your 28-day plan, you’ll not only have a roadmap to follow but also understand how to walk effectively and enjoyably indoors. Remember, the goal is to improve your fitness level at a comfortable pace, so adjust the 28 day indoor walking challenge as needed to suit your unique needs and circumstances.

Do Indoor Walking Plans Work?

Indoor walking plans can be highly effective for a variety of fitness goals including weight loss, cardiovascular health improvement, and increased endurance. Their effectiveness often depends on consistency, intensity, and the individual’s overall lifestyle. Here are a few reasons why they work:

  • Accessibility: One of the primary benefits of an indoor walking plan is its accessibility. Regardless of weather conditions or time of day, you can always find a space to walk indoors, eliminating many barriers to regular exercise.
  • Low Impact: Walking is a low-impact activity, making it suitable for individuals across various fitness levels, including beginners and those with joint issues or are recovering from injuries. It’s less stressful on the body compared to high-impact exercises (6).
  • Cardiovascular Health: Regular walking increases heart rate and blood flow, strengthening the cardiovascular system over time. It can help reduce the risk of heart disease and stroke, lower blood pressure, and improve cholesterol levels (7).
  • Weight Management: Consistent walking, especially at a brisk pace, can help burn calories and contribute to weight loss or maintenance when combined with a balanced diet (4).
  • Mental Health Benefits: Exercise, including walking, releases endorphins which can improve mood, reduce stress, and alleviate symptoms of depression and anxiety (4).
  • Flexibility and Adaptability: Indoor walking plans are highly adaptable. You can easily adjust the duration, intensity, and even add variations like incline walking to suit your fitness level and goals.
See also
Indoor Activities for Seniors: Simple Ways to Stay Fit and Active for Quality of Life 

Maximizing the Effectiveness of Indoor Walking Plans

To ensure the plan works effectively, consider these tips:

  • Set Clear Goals: Define what you want to achieve with your indoor walking plan, whether it’s weight loss, improved fitness, or stress reduction.
  • Consistency is Key: Regularity is more important than intensity when starting. Aim to walk most days of the week.
  • Increase Intensity Gradually: Start at a comfortable pace and gradually increase your walking time and speed. Incorporating intervals of brisk walking can also boost the plan’s effectiveness.
  • Track Your Progress: Use a fitness tracker or app to monitor your daily steps, distance, and calories burned. Seeing your progress can be motivating and help you stay on track.
  • Combine with Healthy Eating: For weight loss or improvement in health markers, pair your walking routine with a balanced diet (3).
  • Stay Hydrated: Drink plenty of water before, during, and after your walks, especially if you’re sweating.
  • Wear Appropriate Footwear: Comfortable shoes can prevent foot and ankle injuries, making your walks more enjoyable. The type of shoe that is best will vary from person to person. Choose what feels most comfortable for you, as the research suggests that subjective comfort of a shoe may be a notable determinant in likelihood of injury.

Read more: The 28-Day Indoor Walking Weight Loss Challenge Explained

Can You Lose Weight Indoor Walking?

Yes, you can lose weight by following an indoor walking plan, provided it’s done consistently and combined with a balanced diet. Walking is a form of cardiovascular exercise that burns calories, which is a key component in weight loss. 

The effectiveness of indoor walking for weight loss depends on several factors, including the duration and intensity of your walks, as well as your dietary habits. Here’s how indoor walking helps with weight loss:

Calorie Burning

  • Energy Expenditure: Walking increases your heart rate and energy expenditure, leading to calorie burn. The faster and longer you walk, the more calories you burn (5).
  • Metabolic Rate: Regular exercise, like walking, can increase your metabolic rate, helping you burn more calories, even when you’re at rest (5).
See also
10 Benefits Of Indoor Cycling That Will Make You Sign Up For A Class ASAP


  • Low Impact: Since walking is low impact, it’s sustainable over the long term for most people, reducing the risk of injury and making it easier to stick to a regular exercise routine (6).
  • Adaptability: Indoor walking can be easily adjusted to fit your fitness level and goals. You can increase the intensity by walking faster, adding an incline set, or incorporating intervals of brisk walking.

Pairing with a Healthy Diet

  • Caloric Deficit: Weight loss occurs when you consume fewer calories than you burn. Walking helps increase the number of calories you burn daily, but creating a caloric deficit often requires attention to diet as well (1).
  • Healthy Choices: Combining walking with a diet rich in vegetables, fruits, lean proteins, and whole grains can enhance weight loss and overall health (3).

While the process of losing weight involves various factors, including genetics, metabolism, and lifestyle habits, regular indoor walking can be a valuable part of a weight loss strategy. It’s important to approach weight loss as a gradual and sustainable process, focusing on making healthier choices that you can maintain in the long term.

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indoor walking plan  


  • What Does Indoor Walk Mean?

Indoor walking refers to walking indoors, typically in a controlled environment such as a gym, mall or home. It is a form of exercise that involves moving the body by walking at a steady pace and can be done on a treadmill, around an indoor track, or simply walking in place.

  • How Can I Walk Indoors Without a Treadmill?

There are several ways to walk indoors without a treadmill, including:

  • Walking in place while watching TV or listening to music.
  • Walking up and down stairs in your home or at work.
  • Using a stationary bike or elliptical machine if available.
  • Walking around an indoor track at a gym or community center.
  • Is Indoor Walking The Same as Outdoor Walking?

Indoor walking and outdoor walking both involve the same basic motion of moving the body by walking, but there are some key differences. Walking outdoors often involves uneven terrain and varying weather conditions, while indoor walking is typically done on a flat surface in a controlled environment. 

Additionally, outdoor walking may offer more opportunities for scenic views and fresh air, while indoor walking can provide convenience and safety from potential hazards outdoors.

  • How Do You Perform Walking?

To perform walking, simply stand with your feet shoulder-width apart and start moving one foot in front of the other at a steady pace. Keep your arms swinging naturally by your side, engage your core muscles for stability, and maintain good posture throughout the movement.

  • Is It Ok To Walk Inside The House?

Walking inside the house can be a convenient and safe way to get some exercise, especially during inclement weather or for those with mobility limitations. However, it’s important to take precautions to avoid any potential hazards such as tripping over objects or slipping on slick surfaces.

The Bottom Line

Indoor walking can be an effective form of exercise for weight loss, improved fitness, and overall health. By setting clear goals, being consistent, and gradually increasing intensity, you can reap the benefits of this low-impact activity. Remember to track your progress, pair with a healthy diet, stay hydrated, and wear appropriate footwear to make the most out of your indoor walking plan.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Calorie Deficit: What To Know (2022,
  2. How to Walk – Have You Been Doing It Right? (2022,
  3. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,
  4. The Benefits of Walking (2016,
  5. Walking for Exercise (2023,
  6. Walking for good health (2023,
  7. Walking your way to better health? (2022,
  8. Walking tips (2014,
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