Burn fat and increase your step count with this 5000 step walking home workout

You don't even have to leave the house to get your steps in with this low-impact walking routine

Woman raising her knee high as she completes a home workout
(Image credit: Getty)

Having a step count to work towards is really popular these days. But on days where the weather is uninviting or you've just found yourself too busy to nip out for a walk, it might not seem manageable. This is where personal trainer Olivia Lawson's 5000-step walking workout will come in handy.

For outdoor walks, it's highly advisable to arm yourself with a pair of the best shoes for walking to keep your feet and joints well protected. However, if you're just completing an indoor walking workout like this low-impact routine you might find you're more comfortable without shoes.

It is a low-impact exercise routine designed to get you reaching up to 5000 steps in 40 minutes from the comfort of your own home. This cardio-based workout has no repeats, is gentle on the knees, and is a great way to burn fat at a moderate intensity.

Olivia Lawson, who is a fully qualified personal trainer, leads you through the full workout so you can use her as a point of reference when performing each move. The video also includes visual and audio cues to let you know when to move on to the next exercise.

Watch Olivia Lawson's 5000 Steps Walking Workout

According to the American Heart Association, adults should aim for getting at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous aerobic activity). You could simply pick up the workout above and perform this 3-4 times a week to achieve this goal.

Alternatively, you may like working toward walking around 7000 to 10,000 steps a day. So if you find Lawson's style of indoor walking exercise fun you could even complete it twice in one day to reach your full step count without leaving the house. A great way to keep tabs on your steps is via one of the best fitness watches, which will provide real-time records of how many steps you've taken.

If your current fitness goal is to lose a bit of weight and you're questioning which is better for weight loss: walking or running, don't be put off walking just because it's a lower intensity form of exercise. 

Although running can be more efficient at burning calories, walking is a much easier activity to fit into your day-to-day. Whether that's deciding to walk to the supermarket instead of drive, go for a nice long walk and catch up with a friend, or completing a Lawson-style walking workout in your living room.

Moreover, the question does walking build muscle is often asked by people looking for easier ways to build strength and muscle in their fitness regime. Walking will increase strength and endurance if you get out to do it frequently, but it isn't overly effective for building muscle. We recommend including two or three resistance sessions in your week to help with this. Either using your own bodyweight or training with some of the best adjustable dumbbells will help you to develop muscle mass.

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.