Fitness Healthy Living Printable

10,000 Steps a Day plus Treadmill Workout for Beginners

There are so many reasons why walking is good for you. Today I want to share tips on how to walk 10,000 Steps a Day without having to think about it too much. It will be easier than you believe! I’m also including a printable for my Interval Treadmill Workout for Beginners that is less than 20 minutes and will get your heart rate up and get those steps counted.

10,000 Steps a Day

Tips to walk 10,000 Steps in a Day plus Treadmill Workout for Beginners to get your daily fitness routine moving + Exercise Printable

Don’t Stand Around

I know it sounds dumb to start with this one, but it’s true! I would find myself standing in place waiting for a kid to get done with something, like tying his shoe, and realized that I could pace the room while I waited.

Are you in the kitchen chopping vegetables? March in place while you slice and dice.

Chatting on the phone? Walk and talk.

Take the Stairs More Often

When I’m cleaning house or just picking up the daily clutter, I collect things on the bottom stairs that need to go up. Now I take each piece up as I find them, instead of waiting til I go up next.

If you are out and have the choice of the elevator or stairs…well you know the answer to this.

Park Farther Away

Are you one of those people that circles the lot until they can find the closest spot? Well no more! Park in the back of the lot. It’s nice to be away from other cars anyway.

Also, don’t leave your shopping cart in the lot slots, but take it all the way back to the store.

Ask for Motivation 

Join a fitness community or download an app on your phone that will keep you accountable for activity.

Family help. When I tell my boys my goal, they want to help me make sure I get my steps in. I don’t want to disappoint them at the end of the day. Move mom, move!

Grab a Friend. I bet you have a friend who would love to do this daily challenge with you.

Reward yourself when you have reached a goal. A little dark chocolate is mine!

Invest in a Pedometer or FitBit 

This is the device that will determine how many steps in a day you’ve gone. I’ve used both. I liked my pedometer for the price and simplicity of it. I love my FitBit because it also tells me calories burned, flights of stairs I’ve climbed and even heart rate if you buy that model. You can also add your Friends who have one and sync to your smart device!

I’ll check my steps late afternoon or early evening to see my progress for the day. If I’m short, then around the block I go.

Have fun! 

We go for family hikes. How much fun it is to walk trails? Find a good one in your area. Very educational for the kids as we’re always on the lookout for wild animals and different birds, plus great exercise for us all. Bring your camera for lifetime memories!

Go to the mall or Target {my weakness} to grab your current list or even just window shop. Maybe some new walking shoes need to be bought? You don’t even know you’re getting your steps in as you dream about everything you want to buy!

Congrats you just walked 10,000 Steps a Day which is almost 5 miles!

Tips to walk 10,000 Steps a Day plus Interval Treadmill Workout for Beginners to get your daily fitness routine moving + Exercise Printable

Chiro hubby put this workout together. I have no excuses when there is a treadmill in my basement. He recommends interval training for me because he knows I like workouts that don’t take forever {this one is just less than 20 minutes} and gets my cardio plus strength in. It is a great calorie killer too!

Please take note – The word ‘beginner’ is different for everyone. We recommend taking your speed up or down .5 to make it easier or harder for you.

Interval Treadmill Workout for Beginners

Interval Treadmill Workout for Beginners Exercise Printable

Click on the image for a printable to keep at your treadmill!

= 1 mile. I recorded 2176 steps.

Are you ready to get 10,000 Steps a Day in? Do you have a treadmill to start your workout?

I am not a fitness expert. Everyone is different so please consult your doctor. Links are affiliate.


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  • I think I would have to add a minute somewhere into this workout if we had a treadmill. I think doing 19 minutes vs. 20 would bug me. LOL.
  • Great tips there Courtney, I love how you start and don't like to waste any time at all. Even a kid tying the shoe can't stop you, that's the spirit and an true inspiration hat you have given me. I have also been doing some regular stairs which is going on well. Thanks for sharing the tips. Cindy

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