What is the viral 10000-step trend? The 10000 challenge has recently gone viral after the Harvard researchers revealed that true fitness goes hand-in-hand with 10,000 steps, and how your heart responds with each step. With simple movements, structured intervals and a fun mix of exercises, people are proving that you do not need parks or gyms to stay active. (Image-Canva)
Why 10000 steps matter? Walking 10000 steps a day not only boosts heart health but also helps manage weight and improves stamina. Many struggle to achieve this due to limited time or bad weather. Indoor step routines offer a convenient alternative. To reach the target at home in an hour, you need around 167 steps per minute totally doable with the right mix of movements. (Image-Canva)
Warm up before starting- Before starting, warm up to prevent injuries and prepare your muscles. March lightly for about 5 minutes, then add arm swings and gentle side steps to loosen your upper body. This warm-up helps you with the first 500 steps. (Image-Canva)
High knee marching- After warm-up, start strong with high knee marching or jogging in place. Pump your arms and stay light on your feet to increase your step count quickly. This 7-10 minute segment will add 1200-1500 steps. (Image-Canva)
Step-ups on a chair- Use a stable chair for a safe step-up routine. Keep a steady pace and alternate legs. Step-ups not only raise your step count by 600 – 800 steps but also strengthen your legs and glutes. (Image-Canva)
Walk and lunges- Walk ten steps across the room and perform five lunges. Repeat this sequence several times. This combo adds around 500 steps in 5 minutes while strengthening your hips, legs and core. (Image-Canva)
Dance or freestyle Zumba- Dance freely and turn on upbeat music while having fun. Fast-paced dancing can help you with more than 1500 steps in just 10 minutes. For simple moves to energetic routines, dancing keeps the workout exciting. (Image-Canva)
Side steps and skater jumps- Combine wide steps with light skater-style hops to engage your outer thighs and core. This dynamic movement can add about 800 steps. It makes for a great way to work different muscle groups while keeping your heart rate high. (Image-Canva)
Marching intervals- Considered one of the most effective parts of the routine, fast stair climbing or power marching can contribute 2000 steps in just 10 minutes. These intervals will burn more calories and help you achieve the 10k-step goal faster. (Image-Canva)
Lastly, finish with a gentle cool down to help your body recover. Walk lightly in place and practice deep breathing. Stretch your legs, arms and back. This 5-minute segment will add the final 500 steps while reducing the muscle tension. (Image-Canva)
To stay motivated and achieve it without any hassle, play your favourite music and switch exercises every few minutes to avoid monotony. Short intervals keep the routine engaging while mixing movements ensures you do not feel fatigued. (Image-Canva)