15 Minute Walking Workout with Arm Exercises

This classic walking workout will improve your cardiovascular health and enable you to get in 1500 steps more or less depending on your pace. It features 2 sets of 5 exercises each done twice. You’ll do each arm exercise for 20 seconds with 20 seconds of rest between moves. 

Want to amp up your walk? Speed up the tempo and/or pick up some light weights! Want to ramp it down? Do it seated in a chair!

Exercise Set 1 

Double Punches forward

Double Punches above

Side pushouts

Press downs

Double Arm toss

Exercise Set 2

Single punches forward

Single punches above

Side to side punches

Drumming

Bicep Curl

Walking whether standing or in a chair has many benefits including: 

• Lowering blood pressure, improving cholesterol levels, and reducing the risk of heart disease and stroke.

• Increasing muscle strength and endurance

• Maintaining a healthy weight by burning calories and reducing body fat.

• Positively affecting mood, stress levels, and anxiety.

• Improving posture and balance, reducing the risk of falls and injury, particularly in older adults.

• Improving the quality of sleep.

• Maintaining healthy bones, reducing the risk of osteoporosis, and slowing the rate of bone loss with aging.

Want more walking workouts? Check out our Walking Workout library! Free Walking Workouts

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