Boost your metabolism in 15 minutes with this 1,500-step workout

Hit your daily steps target with this fast and fun home workout

(Image credit: JasonDoiy / Getty Images)

Whether you try to walk 10,000 steps a day or not, walking is a great way to add movement to your day and it's one of the most effective defenses against developing cardiovascular disease, plus it can support healthy weight loss. But it’s not always easy to find the time to fit walking into your day, particularly if you work from home.

That's where a home walking workout can help and I've found a great one from certified personal trainer Cara Metz. With her equipment-free workout, you can clock up 1,500 steps in 15 minutes without even going outside.

This fun circuit will get you moving around the room doing eight different exercises from a march to a box step and a 'rock' step. Do each move for one minute and once you've done them all, go back to the start and repeat them all again.

Put on your favorite playlist and start stepping.

How to do Cara Metz's 1,500 step workout

The benefits of walking are well established and include increasing cardiovascular fitness, strengthening bones, reducing excess body fat, lowering blood pressure and boosting sports performance. It also helps lower the risk of developing heart-related diseases, type 2 diabetes, osteoporosis and some cancers.

There's no definitive answer to how many steps we should take a day, but an analysis of studies published in the European Journal of Preventive Cardiology found benefits starting from just 2,500 steps a day. The more you walk, the more health benefits occur, the study revealed.

If you enjoyed this and are looking for more ways to add more steps to your day, try this 3,000 steps workout or 5,000 steps workout. We also have a walking workout plan for weight loss if you'd prefer to head outdoors.

Maddy Biddulph

Maddy Biddulph is a freelance journalist specializing in fitness, health and wellbeing content. With 26 years in consumer media, she has worked as a writer and editor for some of the bestselling newspapers, magazines and websites in the US and UK. 

She is also a qualified L3 personal trainer and weight loss advisor, and helps women over 40 navigate menopause by improving their physical and mental strength. At Maddy Biddulph Personal Training, she runs one-to-one and small group training for menopausal women who want to get fit to ease symptoms and feel like themselves again.