Forget running — try this 15-minute walking workout that’s low-impact but surprisingly powerful for your metabolism

When the cold weather hits and the idea of lacing up in a pair of the best running shoes for a morning jog feels more like a chore than a choice, a good walking workout can be a far more inviting option.

It keeps your heart rate elevated, supports your cardio fitness and adds meaningful movement to your day without putting great stress on your joints or stepping outside. And if you already enjoy walking but want something more structured than simply pacing around your home, a targeted routine can deliver the intensity and variation you may be missing.

Watch the 15-minute walking workout below

15-Minute Standing Cardio Workout (2,000 Steps, No Repeats) – YouTube

Watch On

This walking routine is formatted in a High Intensity Interval Training (HIIT) format, mixing 40 seconds of high-intensity walking-based exercise with 10 seconds of rest. It’s a great way to get you moving, increase your mobility, raise your heart rate and clock some steps.

Bomgren and her workout partner say they both clocked around 2,000 steps after the 15-minute walking routine. If you work toward a daily step count, this workout is a helpful way to increase your steps in a short amount of time or close those rings on your Apple Watch.

But there isn’t a need to get fixated on step count, as research suggests step count doesn’t matter when it comes to increasing fitness and getting your heart rate up, but pace does. That’s what you’ll get with this high-intensity indoor walking workout.

Screening the video on one of the best TVs or a laptop screen will allow you to follow along with Bomgren’s demonstrations and get an in-person workout class feel from the comfort of your own home.

Including a 15-minute low-impact, high-intensity walking workout into your weekly fitness regime offers numerous benefits, especially if you want to increase your overall fitness without the need for equipment or repetitive routines.

One of the primary benefits is its positive effect on metabolism. Walking at a brisk pace under timed intervals can elevate your heart rate and increase calorie burn both during and after the workout. This is known as the afterburn effect, where your body continues to burn calories even after the exercise is complete, helping to boost your metabolic rate over time.

Another benefit of this style of walking workout is mobility. Walking, especially with varied intensity and movements, helps keep the joints flexible and the muscles around them strong. This is particularly important for maintaining a range of motion and reducing the risk of injury.

Think you’ve got 15 minutes of walking cardio in you? Let’s go.