This low-impact walking workout can burn 200 calories in just 20 minutes

You don't have to leave the house to get your daily steps in. A simple walking based routine can help you burn fat at home

Family complete a walking based workout in a living room
(Image credit: Getty)

Not everyone enjoys the intensity of a run or HIIT session, but this doesn't mean you can't burn fat in the form of a low-impact workout. Walking is a great way to reach your weight loss goals, and you don't even have to leave the house for this 20-minute indoor walking workout.

If you own one of the best fitness trackers or best fitness watch, this routine is a great opportunity to make the most of your step counter. As you march your way through this low-impact cardio session, you can monitor the number of steps you accrue as well as how many calories burned.

This workout was shared by Brian Syuki, the creator of Focus Fitness (opens in new tab). The Focus Fitness YouTube channel hosts a bank of fat-burning standing workouts, designed to be gentle on the joints, and this 20-minute walking routine is a great way to get moving at home and burn fat while you do so.

Brian steps through the whole workout with you, demonstrating each move. You will spend 30 seconds performing a step-based exercise, followed by 30 seconds of normal walking, and do this for 20 minutes. The bar at the left-hand side shows what percentage you have left of the routine and there is a timer as well as audio cues to alert you when to move on to the next part of the workout.

Since this workout is home-friendly you could just complete it barefoot, but depending on the surface of your floor (or if this workout's got you thinking about taking on the great outdoors) it's a good idea to step into some of the best shoes for walking to provide your joints with some extra support.

Watch Brian Syuki's Focuss Fitness Walking Home Workout

Syuki says this step session is a great way to 'burn belly fat and strengthen your entire body'. He also recommends moving to a greater intensity if you want to burn as many calories as possible in the 20-minute time frame. 

People who have already completed this workout have been impressed by the effectiveness of this short walking routine. One person left a comment that reads, "Very nice. Just did it! 3000 steps, 3 km and 160 calories! Good music", while another said, "Just finished this workout great on my knees".

According to a study published in The Journal of Strength & Conditioning Research (opens in new tab), walking just one mile (1.6km) can burn around 100 calories. This, of course, can vary depending on factors such as your sex and or weight but nonetheless, the scientists concluded that walking is a highly effective activity for losing weight.

If you're on a weight loss journey but worried about losing lean muscle mass, then you should consider pairing up your walking activity with some light resistance training. Starting out with some of the best adjustable dumbbells is a safe way to eventually graduate onto some heavier weights once you feel stronger.

Research has also proven that a high protein intake helps to preserve lean muscle mass, so don't be scared to include one of the best protein powders for weight loss in your diet.

Jessica Downey
Staff Writer

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.