Nutritionist shares hack to hit 10K steps at home in an hour: from warm-up to cool down

No gym, no problem — Nutritionist Reet Kaur’s one-hour indoor routine helps you reach 10,000 steps right at home (Image: Pexels)

For many people, walking is a rejuvenating exercise that helps them stay healthy and spend time in nature. It is especially useful for those who have no time to hit the gym. Incorporating some movement is better than none at all. However, for fitness enthusiasts, 10K steps is a daily target they strive for. If you want to achieve the same but lack time, nutritionist Reet Kaur, who specialises in weight loss, shared a hack.

Taking to her Instagram account, the nutritionist charted a one-hour schedule for those who cannot step out. This convenient approach doesn’t make the goal feel overwhelming; instead, it makes it more achievable. “To hit 10,000 steps at home in one hour, you need to average around 167 steps per minute. Here’s a strategy to make it doable and engaging,” she wrote.

10,000 steps routine in 1 hour at home

Warm-Up (5 mins)
•March in place
•Arm swings + light side steps
~500 steps

Main Routine (50 mins total)

Alternate every 5–10 minutes to avoid boredom:
1. High-Knee Marching / Jog in Place (5–10 min)
• Pump arms, stay light on feet
~1,200–1,500 steps
2. Step-Ups on a Stair/Chair (5 min)
• Alternate legs, keep moving
~600–800 steps
3. Dance / Zumba Style Freestyle (10 min)
• Fast music = fast steps
~1,500+ steps
4. Walk & Lunge Combo Across Room (5 min)
• Walk 10 steps, 5 lunges, repeat
~500 steps
5. Side Steps + Skater Jumps (5 min)
• Wide steps and light hops
~800 steps
6. Stair Climbing or Marching Intervals (10 min)
• Fast stair climbs or power marches
~2,000 steps

Cool Down (5 mins)
• Light walk, deep breaths, stretch
~500 steps

Benefits of walking 10k steps:

Improves heart health: It is a cardio exercise that increases your heart rate and breathing, helping your body circulate more oxygen. It supports better heart and lung function while reducing the risk of heart disease and stroke. You’ll also feel more energetic and have better endurance throughout the day.

Effective for weight loss: It helps burn calories, thus supporting weight loss. The number of calories you burn depends on your weight and walking speed. Nutrition also plays a role, but generally, the more steps you take, the better it is.

Strengthens bones and muscles: It strengthens bones and muscles, which is especially important as we age. It is particularly beneficial for women who often develop osteopenia or osteoporosis after menopause.

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A post shared by Reet Kaur | Weightloss | Nutritionist (@transformationwithtwins)

Improves blood sugar levels: It helps stabilise blood sugar levels as muscles use sugar for energy. Walking consistently, especially in the morning, can help in the long term with chronic conditions like diabetes.

Improves mood and focus: For those with mild depression, walking can be as effective as medication. It boosts mood, enhances brain function, and is linked to several cognitive benefits.