How to walk 10,000 steps without leaving the house. Intensive cardio workout without jumping and running

In the heat of the day, walking 10,000 steps seems like an unrealistic goal. But you don’t have to go for long walks outside at all. You can fulfill the daily norm of activity at home, now we will tell and show you how to do it.

The workout lasts 30 minutes, alternating between 30 seconds of active rest and 30 seconds of exercise. Do a good warm-up before the main workout.

March

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• Stand up straight, arms straight in front of you.
• Start walking, raising your knees high. Take back the straight arm, and the other bend at the elbow in front of you. For each step, switch hands.
• We march at a comfortable pace.

Do the exercise for 30 seconds.

Step touch

We will use this exercise as a rest.

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• Take a step to the right side, shifting the weight to the right foot. Bring the left foot to it, but do not touch the floor.
• Then immediately step with the left leg to the side, shifting the weight to it. Bring the right foot to the left, but do not touch the floor.
• Arms can move as you wish: bending-extending at the elbows, asymmetrical movements of the legs, circular rotations and so on.

Grape

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• Stand up straight, feet shoulder width apart. Take a step to the right, putting the left foot behind the right. Make two such steps.
• Now put the right foot to the right, put the left foot to it. Again make two steps.
• The arms are straight and move up and down for each step.

Do 30 seconds, then rest for 30 seconds, performing Step Touch.

Claps on the right foot

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• Stand up straight, feet slightly wider than shoulder width. Arms bent at the elbows.
• Bend the right leg, trying to reach the heel to the buttocks.
• Put the foot on the floor and again reach for the buttock. Do this movement dynamically.
• Make jerks with your arms: straighten them in front of you and bend them at the elbows for each overlap of the leg.

Do 30 seconds, then rest for 30 seconds, performing Step Touch. Repeat the exercise on the left leg and do Step Touch again.

V-step

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• Stand up straight.
• Step forward with the right foot and then take a wide step to the left side with the left foot. Also alternately return the legs to the starting position.
• Make circular movements forward with your hands.
• Now step with the left foot: take a step forward with the left foot, then take a wide step to the right with the right foot. And again return to the starting position.
• With your hands make circular movements backwards.

Do 30 seconds, then rest for 30 seconds while doing Step Touch.

Highway

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• First move to the right with a slight jump, putting the left foot to the right. Then to the left, putting the right foot to the left.
• Arms go up when jumping and down when landing.

Do 30 seconds, then rest for 30 seconds while doing Step Touch.

Step forward with the right knee upward

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• Take a step forward, bending the right knee, pulling it to the chest. The body also tries to pull it to the knee.
• Step back to the starting position.
• Do the exercise dynamically.

Do 30 seconds, then rest for 30 seconds, performing Step Touch. After that we also step, but with the left knee coming up. Then do Step Touch again.

Swing to the side with the right leg

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• Take a step to the right with the right leg and immediately perform a swing to the side.
• Put your foot on the floor and put your left foot to it.
• Then again rest on the left foot and make a swing with the right.
• When swinging, the arms move upwards, when stepping – downwards.

Do 30 seconds, then rest for 30 seconds doing Step Touch. After that, do steps with swings on the left leg, not forgetting about Step Touch.

Mamba on the right leg

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• Put the right leg forward, transferring the weight to it. Bring the thigh slightly forward. Move smoothly.
• Arms also smoothly spread through the sides upward.
• Take a step back to the starting position, taking the right leg back. Smoothly lower the arms down.

Do 30 seconds, then rest for 30 seconds, performing Step Touch. After that, do a mamba on the left leg, not forgetting to do Step Touch.

Straight leg swings forward

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• Stand up straight. Legs slightly wider than shoulders, straight arms raised in front of you slightly above the chest and slightly apart.
• Alternately do right leg to the left arm and left leg to the right arm.

Do 30 seconds, then rest for 30 seconds while performing Step Touch.

Overhand Touch

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• Bend the left leg, touching the left foot behind the back with the right hand.
• Bring the foot back into place.
• Then repeat the same, but on the right leg.
• Do the exercise dynamically.

Do 30 seconds, then rest for 30 seconds while performing Step Touch.

Open Step

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• Stand up, feet slightly wider than shoulder width.
• Turn the body to the right, push the left arm forward. At this moment put the right foot on the toe.
• Return to the starting position.
• Turn the body to the left and push the right arm forward.

Do 30 seconds, then rest for 30 seconds, performing Step Touch.

Half lunges

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• Turn the body sideways and lunge forward with a slight squat.
• Return to the starting position with a straight body.
• Then do the same movement on the other side.

Do 30 seconds, then rest for 30 seconds while performing Step Touch.

Kickboxing

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• Stand up straight, feet shoulder width apart. Arms bent at the elbows.
• Push your leg forward and up, imitating a kick.
• Return the leg to its place and repeat the movement with the other leg.
• You can use your hands to simulate a punch in the air.

Do 30 seconds, then rest for 30 seconds while performing Step Touch.

Rear kickboxing on the right leg

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• Take a small step forward with the left leg. At this time, lift the right leg and make a “kick” back.
• Put your foot on the floor and put your left foot to it.
• Repeat the movement.

Do 30 seconds, then rest for 30 seconds, performing Step Touch. Then do the same exercise, but with the left leg, and then perform Step Touch.

Side Mamba

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• Take a step with the right leg to the right, bringing the thigh slightly forward.
• Return the leg to the place and immediately step with the left leg to the left, also bringing the thigh slightly forward.
• Arms move as you like.

Do 30 seconds, then rest for 30 seconds doing Step Touch.

Shallow Running

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• Put your feet close to each other. Arms bent at the elbows and pressed against the body.
• On your toes, quickly run in place.

Do 30 seconds, then rest for 30 seconds, performing Step Touch.

Twists

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• Step to the side with the left leg, slightly tilting the body forward, left arm raised above the head.
• In this position bend the right leg and pull it to the left elbow. Put the leg back to the starting position and do the movement again.
• Now step to the side with the right leg and repeat the movement.

Do 30 seconds, then rest for 30 seconds while doing Step Touch.

Toe touches

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• Stand, put the right foot forward on the heel, then back on the toe and move forward on the heel again.
• Change the foot and do the same movement with the left foot.
• Change legs alternately. Arms move asymmetrically to the legs.

Do 30 seconds, then rest for 30 seconds doing Step Touch.

Alternating touches

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• Stand up, feet together.
• Put your right foot forward, then bring it back.
• Do the same movement with the left leg.
• Arms move asymmetrically with the legs.

Do 30 seconds, then rest for 30 seconds doing Step Touch.

Do one more minute of the V-step we did at the beginning of the workout and call it a day. We step in place and recover our breath.

For a detailed performance of the exercises, see the video.

If the load turns out to be small for you, do two circles. But remember that for the best results, this workout should be performed at a high pace.