The COVID-19 pandemic has brought unexpected changes to our lives in recent times. And it looks like this situation is going to prevail for a long time.

Sadly, staying at home 24×7 has taken a toll on my health due to sudden decline in physical activity.

Tell me if this is you…You are sitting in your home at one single place for long periods of time, trying out new recipes every day. You have been binge eating and you have zero motivation to get up and do an extensive workout routine.

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Perhaps you have started putting on some fat around your tummy and thigh areas. You may even have tried some crash diets and detox teas as a quick fix for this. And I know….they don’t work.

These things are exactly what this lockdown is doing to me. I am feeling lethargic all day and I am also feeling guilty at the same time for not taking care of my health and not watching my weight.

My motivation to exercise from home has been very low especially with my family and lots of food always around me. Basically, I am a lazy person and trying out those long elaborate workouts on social media that require dumbbells and yoga mats are the last thing I wanna do right now. I had made up my mind that I am gonna get out of this lockdown weighing 5 kgs more. 


A few days ago I came across this really easy and super effective way of losing or at least maintaining your current weight by simply walking inside your home! I thought this was a brilliant idea and wanted to share it with you. 

What will happen after you start walking indoors regularly?

  1. You will start losing a few kilos and may even go back to your pre-lockdown weight. Although the weight loss will be slow, you will certainly notice some difference in a few days. Your body will also look a little more toned especially around your thighs and tummy area.
  2. Also, you will start feeling more energetic and less lazy.
  3. You will be in a better mood all day because doing this will make you feel like you have accomplished something today. You are also going to be more productive with your office and household work. Don’t all of us wanna feel that? I think yes! So try this out if not for you, then at least for your family who might feel happier seeing you more cheerful and happy all day long.
  4. You would have better quality sleep and will get up every morning feeling energized and refreshed.
  5. You will start watching your diet too and maybe even cut down on your binge eating habits. Doing some form of exercise daily will motivate you to be more watchful of your diet.
  6. Your joint and body aches may start to disappear once you start moving your body around the house.
  7. And of course, your immunity will improve and you will see your overall health improve in a few days.
  8. And last but the least… the end of this lockdown, you will have gained a wonderful habit of walking regularly which will stay with you life long.
Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Read on to find out how to start doing this indoor workout routine. I have added a few bonus tips too so do read this post till the end.

But first, why should you start walking regularly?

You and I know all the mind-blowing benefits of having a daily exercise habit. But still, it gets difficult to get out of your sofa and get moving. Ever wondered why?

It is because we already are lazy beings and on top of that these super in-shape fitness influencers build sooo much hype around these at-home workouts. They ask us to gather dumbells, fitness bands, yoga mat and wear shoes.

Not that there is anything wrong about it….

But we lazy women need something easy, sustainable and something that requires less motivation to get up and get going.

And the answer this is walking in your home!! Which I am sure you already do, but a few tweaks here and there and a litttlleee bit more of an effort can keep you on track with your weight loss goals.

Here are a few other reasons why you should consider walking inside your home for weight loss:

1. First of all, it is absolutely free! You don’t need any fancy equipment, not even a yoga mat.

2. Unlike other workout routines, you don’t have any restrictions like doing it on an empty stomach or not doing it immediately after meals.

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Which means you do not have any excuses that you would usually give yourself like

“I am feeling really tired today”….or “Can’t do it on an empty stomach”…”Need something to eat first”…

Then after you are done eating…”I had a heavy meal now, I will do this workout after 2 hours”….and the list goes on.

We all have told these excuses to ourselves, especially when we are at home all day and your motivation is nil.

Obviously, you cannot give these excuses for walking around the house so you are more likely to do it regularly and stick to it no matter what!

3. Walking doesn’t put any stress on your joints.

I have suffered from knee pain since long and any form of aerobic exercise puts stress on my knees. So i need to be extra careful.

I am sure this is the case with many women. If you are also suffering from any type of joint pains then walking is hands down the safest form of exercise for you.

You don’t hurt your joints and yet you stay healthy and fit. It’s a win-win, isn’t it?

4. Time and again various studies have shown us how dangerous a sedentary lifestyle can be.

Sitting all day on a couch or your bed and taking less than 2000 steps in a day can have serious health issues in women.

This lazy lifetsyle maybe leading us towards a future full of insulin shots, blood pressure pills, a salt-less and sugar-less diet, various joint problems, breathing problems and even life-threatening diseases like cancer.

And what has this lockdown done to us? Forced us to stay inside our homes and make us lead an even lazier lifestyle!

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

With everything from veggies and groceries being delivered at our doorstep, we seldom (or never) step out of the house.

Thankfully, research has shown that any regular exercise including walking can reduce the risk of heart diseases, high BP, diabetes, stroke, obesity, mental health issues like depression, certain types of cancer like breast and colon cancer and any more.

So it’s time to take action now and start walking more in your home and combat the harmful effects of sitting all day.

5. If you are one of those people who think that walking doesn’t help you lose weight, then think again!

Did you know that walking for 1 mile or taking 2000 extra steps in a brisk pace can help you burn about 90 to 100 calories?!

That means just by walking a minimum of 6000 steps a day, you can burn up to 300 calories in a day, which is equivalent to 20 to 30 mins of medium intensity exercise.

6. One more thing…this indoor walking habit can not just help you during these lockdown times, but it can help you even after.

When the weather is bad (rainy season), or busy roads surrounding you, you are just lazy and don’t wanna change into something decent or if you are just a busy working woman/mom then you can definitely do this during those days.

Once you form this habit, you can always burn a few extra calories in a day effortlessly along with your other outdoor activities and workout routines.

7. Various studies have shown that by walking everyday you increase your chances of leading a longer life.

Yes, research shows a decline in death rate in people who walk regularly.

How to start walking indoors

So how do you do this indoor walking thing? It’s really simple actually:

1. Start by Making use of your smartwatch/Install a free fitness tracker app

First of all, you need something to track the number of steps you take in a day. If you already own a smartwatch then well and good, you can use it conveniently for tracking your steps.

If you don’t own a smartwatch like me, you can simply install any free fitness tracker app like GoogleFit on your mobile phone. 

Are you thinking of skipping this step then, think again. If your goals are not measurable, then you won’t have any accountability and hence you are more likely to put in less effort and give up more easily.

You definitely don’t want that and hence it is important to set and measure goals and for that, you will need these apps. And that leads me to my 2nd point…

2. Set Step Goals

Firstly, what are step goals? Step goals are nothing but a target that you set for yourself each day based on the number of steps that you would take that day.

On average, women who lead sedentary lifestyles take less than 2000 steps per day. And if you are lazy like me then you most probably fall in this category right now during the lockdown.

A good starting goal to set for yourself would be 6000 steps in a day. Remember to at least be in the 5000 to 6000 range to see any changes.

Of course, once you get accustomed to this walking around the house, you can up your game and gradually increase your goals even up to 10,000 or 12,000 steps per day!

3. Walk…walk….and walk!

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

No that you have your goals, it is time to start walking. There are no hard and fast rules as such.

Just start walking around the house since the time you wake and till the time you go to bed. Hold your phone in your hand whenever possible, make sure your fitness tracker app is running and just walk, walk and walk.

Walk when you are brushing your teeth, doing chores, when you are bored, after your meals. You may try setting reminders in your phone every 1 hour so that you get reminded to get up and move.

Remember to walk at a medium to high intensity. Do not just drag your feet around and move like a snail.

4. Walk in your place

If you are not able to move around at some point like when you are cooking, washing dishes or watching TV, you may even try walking in your place. 

You family may think you are crazy though. 

5. Alternate between slow and brisk walking

Another thing to try is varying the intensities of your walk. Brisk walk for 2 minutes and walk at a relatively medium pace for the next the 3 to 4 minutes and keep repeating this.

Many studies have shown that walking at high and medium intervals will help you burn more calories and lose weight quickly when compared to just walking at the same pace throughout.

6. Mix it up

You can also try other variations just to add some extra burn. Vary leg movements like high knees and kickbacks, walking lunges.

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

7. Walk after your meals

Try walking after your meals to control your blood sugar levels and to stop feeling heavy after having your stomach full with delicious food.

Here are a few BONUS Tips for you:

1. Walk while you talk

I am sure you are frequently on a call with your friends, family, colleague and neighbours especially now when your close ones are far away. You are probably talking on your phone for hours together every single day.

So make use of this time and walk while you talk. Try this for a few days and this will become a habit for a lifetime. You might already be doing this subconsciously, but try to do it more often and you will see the benefits yourself.

You can even take it up a notch and walk up and down the stairs of your house or apartment. This will burn double the number of calories and you won’t even feel the pain since you are distracted by the phone conversation.

2. Try portion control 

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Walking regularly inside your home will be effective only if you eat healthy too. In fact, a study by Brown University of Medicine shows that 5 times more weight loss with a clean diet)

You don’t need to eat healthy all the time or go on crazy diets. You just need to make sure that you eat healthy whole foods at least 70 to 80% of the time.

Another brilliant, easy and my favourite way to watch my diet is portion control.

Portion control means nothing but watching the amount of food you eat for each meal. Chances are, you might be eating more than you actually need to in each of your meals.

You can try this yourself, it is really simple. Every time you have your meals, take only half or 3/4th of the serving that you would usually have, take your time and finish it slowly, then take more if you are actually feeling hungry.

The trick is to finish your first serving really slowly so that your body gets time to signal you and tell that you are not feeling hungry anymore.

Most probably you would skip your 2nd serving as you are not feeling hungry any more and this will definitely help you cut down extra calories each day and accelerate your weight loss journey.

3. Do not sit at a place for more than 1 hour

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Sitting at a place most of the day and getting up only for your meals is not a good habit to follow and it’s high time you do something about it.

The simplest thing to do it set an alarm or reminder of 50 to 60 minutes as soon as you sit somewhere. And whenever the alarm goes off, get up, stretch a little bit, move around and take a few steps. 

A trick is to keep your water bottle somewhere in the kitchen and go there and have a few sips. This will get you closer to your step goals each day and also keep you hydrated throughout the day.

4. Standing desks

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

Standing desks have literally changed my life. This according to me is a genius idea if you are working from home during the lockdown or whenever you sit on your laptop.

I do this all the time and this has helped me a lot with my weight loss journey. Set up a standing desk for you, and work on it while standing for as long as you can. 

Do not stand all day long when you have just started trying this out. You may get severe sore legs the next day. 

Instead, stand and sit alternately and this will burn your calories even more throughout the day.

5. Use the stairs more

You may not be stepping our often, but if you do then make it a point to take the stairs. This will add to your steps and also help tone your thigh and leg muscles.

6. Add arm exercises too

If you wanna burn some extra calories, then add some arm movements while walking or in between. Remember that every small movement counts, especially you do it in frequent intervals all thrpugh the day.

7. Clean clean and clean more

Lose Weight by Walking Inside your Home During COVID-19 Lockdown

If you are feeling bored, then clean around your house. Do some deep cleaning to burn some more calories.

You get a clean house and some weight lost..what more can one ask for!

8. Carry extra weight for added resistance => burn 13% more calories 

Some studies have shown that adding some extra resistance to your walks like carrying a heavy backpack or some weights can help you burn 13% calories more. So definitely a thing to try out. Especially now when no one is going to judge you for walking around the house all day with a heavy backpack on your shoulders!!


Hope that was enough motivation for you to get up and get moving. 

So make the most of this lockdown. Get up and get moving and you are going to walk out of the house one day in great shape and feeling a lot healthier than before.

Do you have any more tips and tricks on losing some extra weight during the lockdown? If yes, then let us know. We would love to hear from you!!