40 Minute Pyramid Walking Workout

This 40-minute low impact indoor walking workout is about 3600 steps. It will strengthen your cardiovascular system, improve your balance and tone your arms, back, shoulders, core, legs, hips, and glutes. The video consists of 7 sets of 5 exercises in a pyramid format. All exercises are done in sets of 20 seconds, 30 seconds, 40 seconds, 50 seconds, 40 seconds, 30 seconds, and 20 seconds.

The five exercises are:

✳️ 3 step/squat and push

✳️ Forward toe taps/arms forward and side

✳️ Diagonal step back/center reach up

✳️ Hamstring curl/bicep curl

✳️ Side punches

This workout can be tailored for all levels. Do the exercises at your own pace and build up stamina gradually. This workout can be done as a high intensity interval training (HIIT) session if you do the exercises at a higher intensity (80-90% of your maximal heart rate). A good gauge is the talk test -- you're near your max heart rate if you feel out of breath after an exercise round and can talk with some difficulty. (Please check with your doctor before doing HIIT workouts or other exercise.) The rest periods lower your heart rate and prepare you for the next set.

For more information on HIIT, check out our blog post “Should I be Doing High Intensity Interval Training?

Want do more pyramid-style workouts? Check out our YouTube playlist!

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