14 Day Walking Reset
A calm, indoor walking plan to help you rebuild consistency, confidence, and energy — one step at a time.
Fully indoor • step-based • low impact • beginner-friendly
How It Works
Fully Indoor
(No Equipment Needed)
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Walk at home — no weather worries, no equipment, no pressure.
Just press play and move in your own space.
Step Based
(Not Time
Based)
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This plan focuses on progress, not the clock.
You move at your pace — every step counts.You decide how fast or slow you go.
Built - In Rest
Days
(Recovery)
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Rest days are part of the plan, not a failure.
You’ll reset without burnout or overwhelm.
Want the full plan in one place?
Prefer it sent to your inbox? We’ll email the full calendar so you can save it for later.
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You’re returning to movement after illness, injury, burnout, or a long break
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You want gentle structure without pressure or punishment
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You prefer calm, low-impact workouts you can do at home
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You want consistency without committing to long or intense sessions
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You’re new to fitness and don’t know where to start
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You enjoy walking more than traditional cardio
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You want to move daily without jumping or rushing
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You like being guided, but still moving at your own pace
This Walking Reset Is Perfect For You If…
Day 1 — Gentle Start Walk
A very gentle, welcoming indoor walk to ease you into movement. Keep the pace comfortable, focus on steady steps, and simply get used to moving again.
Day 2 — Walking Flow
A calm, low-impact walk with a slightly increased pace. Still gentle and accessible, designed to build confidence without pressure or fatigue.
Day 3 — Walk & Arm Tone (2,500 Steps)
A longer indoor walk introducing light arm toning. This session gently increases duration while adding simple upper-body movements to keep things balanced and engaging.
Day 4 — Express Japanese Walking Intervals (20 Minutes)
Your first introduction to faster walking intervals. Short bursts of brisk walking are paired with moderate-pace intervals that include full-body toning — all low impact and fully guided.
Day 5 — Power Walk (10 Minutes)
A short but more dynamic walk with bigger movements and a stronger pace. This session helps you feel energised while still staying joint-friendly and manageable.
Day 6 — 5,000 Step Indoor Walk (40 Minutes)
A longer, steady indoor walk designed to build endurance and confidence. Take breaks as needed — this session prepares you for longer walks ahead.
Day 7 — Rest
Rest is part of progress.
Week 2 - Build & Believe
This week gently builds confidence, stamina, and belief in what your body can do.
Day 8 — Walk & Leg Tone (20 Minutes)
A structured walk alternating between brisk walking and leg-toning intervals. This session builds strength and coordination while keeping the pace manageable.
Day 9 — Tabata-Style Speed Walk
A fun interval-based walking workout using short bursts of faster walking followed by recovery. Low impact, energising, and easy to modify.
Day 10 — Japanese Walking Intervals (Full-Body Tone)
Alternating 3-minute fast walks with 3-minute moderate intervals that include full-body toning. A balanced session that builds stamina and strength together.
Day 11 — 2-Mile Indoor Walk
A steady, continuous indoor walk covering approximately 2 miles. Focus on rhythm, posture, and enjoying sustained movement at your own pace.
Day 12 — Japanese Walk with Core Toning (30 Minutes)
A longer interval-based walk with added core engagement during the moderate sections. Designed to improve stability, endurance, and confidence.
Day 13 — 10,000 Step Challenge Walk (75 Minutes)
Your biggest challenge of the reset. A longer, faster-paced walk designed to test stamina and show how far you’ve come. Pause, modify, or split it up as needed.
Day 14 — Rest
You’ve completed the reset. Take time to rest, reflect, and decide how you’d like to continue moving forward.
FAQ'S
A few things you might be wondering before you start.