This 20-minute Indoor Walking Descending Interval Workout is the perfect low-impact way to burn calories, improve fitness, and boost your step count — all from home. We gradually decrease the brisk walking time while keeping you moving the entire session, making this workout fun, motivating, and ideal for beginners and returning exercisers.

You’ll alternate between brisk walking and steady recovery walking in a descending interval format, all topped and tailed with a complete warm-up and cool-down for safe, effective movement.

🌸 Workout Features

• Low-impact indoor walking

• Fat-burning descending intervals

• Beginner-friendly & joint-friendly

• No equipment needed

• Full warm-up and cool-down included

• Improves stamina & heart health

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🌸 Descending Interval Structure

The brisk walking time gradually decreases while recovery stays steady:

• ▶️ 3 min brisk → 1 min steady

• ▶️ 2.5 min brisk → 1 min steady

• ▶️ 2 min brisk → 1 min steady

• ▶️ 1.5 min brisk → 1 min steady

• ▶️ 1 min brisk → 1 min steady

This keeps your heart rate elevated while staying safe and achievable throughout.

🌸 Why This Workout Works

• Burns calories efficiently

• Supports weight loss

• Improves cardiovascular fitness

• Builds daily step count

• Gentle on joints

• Great for consistency and confidence

🌸 Who It’s Perfect For

• Beginners starting cardio

• Anyone returning after a break

• People wanting low-impact fat burning

• Home exercisers with no equipment

• Those looking for 20-minute walks at home

  
  

🌸 Want to Get Started?

Follow along with the video for the full workout and explore my other indoor walking and beginner-friendly sessions to keep progressing safely and confidently. Don’t forget to warm up before starting and cool down afterward!

🌸 About Jamie

Jamie McKagan is a fitness instructor, personal trainer, and wellness coach, helping people around the world move more, feel stronger, and build confidence through simple, effective, beginner-friendly workouts at home.

⚠️ Disclaimer

Always consult your physician before starting any exercise programme. If any movement feels uncomfortable, modify or choose a different option. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie McKagan Fitness from any liability.