4-Week Home Walking Plan for Beginners

This 4-week plan is for beginners who want a simple, low-impact way to get moving indoors, whatever the weather. Each session is a follow-along walking workout, mostly from Walk at Home, plus PS Fit with Tanner Courtad, Heather Robertson and Body Project. No treadmill needed: you walk in place with side steps, kicks and knee lifts.

You walk four days a week, on days 1, 3, 5 and 6, resting on days 2, 4 and 7. Day 6 is your long walk, and from week 3 day 5 becomes an interval session with bursts of faster walking or low-impact cardio.

Week 1 sessions last about 11 to 24 minutes, many of them 1-mile walks. Week 2 sits at 17 to 21 minutes with power walks and a low-impact cardio workout. Week 3 builds to 22 to 31 minutes, including a 2-mile walk, and in week 4 most walks last about 30 minutes, ending with a 45-minute 5K at home.

If you're tired, repeat a week or swap the long walk for a shorter one. To make it easier, take smaller steps and keep your arms low; to make it harder, lift your knees higher and pump your arms. Moving days around is fine as long as you keep three rest days a week.

You need supportive trainers, a little clear floor space and some water. Walking is gentle, but if you have a heart condition or joint problems, are pregnant or haven't exercised in a long time, check with your doctor first.