Is your body stuck in “low-power mode”? Take just 15 minutes, and slide your metabolism’s dimmer switch from “dim” back to “bright.”

Not a boot camp… but an energy rescue walking workout.

Learn simple science-backed hacks that boost your metabolism all day, every day. And... we’ll do three short speed pushes during this walk to help flip that switch in real life (but you don't have to push. You can walk at your own pace!).

The best part: You can do this walk at home or outside. March in your living room, hop on a treadmill or walking pad, or head out the door. (There’s a bell at the halfway point so you don’t have to check your watch.)

And did you know?

• The “Special Agent” Muscle: Acts like a vacuum for blood sugar… even while you sit (yippee!).
• The Short-and-Fast Hack: Why small bursts of “hustle” (like trying to catch a bus) can cut your risk of dying from heart disease by almost 40%.
• The “WD-40” Effect: How moving your arms while you walk can grease your stiff arteries and flood your tired brain with oxygen. Yihaa!

I also get sidetracked and talk about…

Almost destroying my calves with back-to-back massages in Thailand (oops). My “digital nomad” days with nearly unlimited coffee and pastries while walking through foreign cities (because I could not figure out the bus system). And who was in the 80s supergroup The Power Station? Inquiring minds want to know.

Press play to turn on that metabolism. Some like it hot, and some sweat when the heat is on…

Tap Follow so your next walk is waiting for you.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

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Get inspired to exercise more in 15 minutes. This brisk walk helps you to connect with the person inside you who wants to move their body (wait, what?). It's the ultimate "fake it til you feel it" move.

Walking on the “hamster wheel” gets boring. If you’re tired of your routine, let’s steal some motivational tricks from Hollywood. In this world, you aren’t just “exercising”… you’re training for the action scenes of your real life (even if your biggest stunt is sprinting through an airport).

You can do this walk inside at home (treadmill, walking pad, marching in place) or outside. There’s a bell at the halfway point so you know when to turn around, and some background music to help you channel your inner John Wick.

This steady-paced, low-impact walking workout wakes up your brain, burns some calories, gives you around 1,300 steps, and proves that you don’t need a movie contract to train like a badass… because you already rock the free world.

I also wander off into stories about being a vegetarian who didn’t eat vegetables, climbing 300 temple steps in Chiang Mai, falling down the YouTube rabbit hole of John Wick, Jennifer Garner, and Brie Larson’s superhero training, and why hoisting your carry-on by yourself into the overhead bin is an underrated action-hero move.

Tap Follow so your next walk is already waiting for you when you need it.

P.S. Check out yourwalkingpodcast.com to grab my free guides that make walking and healthy habits easier to fit into real life.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

Want to get about 1,400 steps in? Yeah, baby. Throw your low motivation out the window with this low-impact 15-minute walking workout that will “pump… you up.”

It can be hard to get off the couch, but lace up anyway. Motivation doesn’t just show up… you have to make it. And today, we’re going to make it after all (if you’re old enough for that reference, you’re my kind of people).

You can do this walk inside at home (treadmill, walking pad, marching in place) or outside.

There’s a bell at the halfway point so you know when to turn around, plus background walking music and a couple of pushes to nudge that calorie after-burn.

Yes, you can do something even on a low-motivation day. This short indoor/outdoor walking workout is great for burning a few extra calories, boosting your mood, and proving to yourself you didn’t quit on the whole day.

I also wander off into stories about hauling ankle weights through an airport in the 80s (terrible idea), channeling Pretty Woman “Big Mistake” energy, almost missing a flight while in the restroom, and why bribing myself is my favorite motivation hack.

Tap Follow so your next walk is already waiting for you when you need it.

P.S. Check out yourwalkingpodcast.com to grab my super duper free guides to make walking and healthy habits easier in real life.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

Get 1,500 steps in 15 minutes with this fun 80s music trivia walking workout you can do indoors or outside.

If you grew up on mixtapes, MTV, and shoulder pads, come on down! We’ll "walk this way" to a steady beat while I dish out 80s music trivia and fun facts about your favorite songs and artists. We’ll have a totally awesome time… high-top sneakers or not.

You can do this low-impact walking workout on a treadmill, a walking pad, or in the fresh air. If you’re walking outside, there’s a bell at the halfway point so you know when to turn around. (There’s background walking music, too!)

Plus I have a few power intervals (optional) to keep you livin' on a prayer.

This 15-minute walk is totally rad if you want a fun "walk at home" workout, a quick energy boost, or just a mental break with 80s nostalgia and a little company while you move.

I somehow end up also talking about Flock of Seagulls hair, Walkman tape disasters, MTV videos, Walking in LA, and the famous singer who got fired from Dunkin' Donuts...

Don’t forget to tap Follow so the next walk is waiting for you.

Want more special walks like this? Connect with me on Instagram and drop me a line with your suggestions.

P.S. Head to yourwalkingpodcast.com for my free Kickstart Weight Loss or Walking for Busy People guides.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

Grab 1,500 steps in 15 minutes with this indoor or outdoor low impact walking workout.

You’re busy and tired, but want a fresh start. Come for a walk where I share tiny movement “blocks,” simple food tweaks to make that fresh start easier.

Also, grab the FREE Fresh Start guide + printable block worksheets at yourwalkingpodcast.com.

You can do this as an indoor walking workout, on a treadmill or walking pad, or outside. If you’re walking outside, there’s a bell at the halfway point.

If you want to walk to lose weight, have more energy, get in a better mood, or just be reminded to keep moving, press play.

I also somehow end up talking about dancing to Lady Gaga, being a “carbetarian” vegetarian who didn’t eat vegetables, and chocolate chips in oatmeal. Because, why not?

Tap Follow/Subscribe so next week’s walk is already waiting for you when you need it.

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Want to more throughout the day without even noticing?

Try this 10-minute indoor or outdoor walking workout and get about 1,000 steps in fast.

You can do this walk marching in your living room, on a treadmill or walking pad, or outside in fresh air.

I’ll chat about “pocket steps”… moving while you wait (and wait).

How being “inefficient on purpose” is awesome for burning more calories.

And a quick look at NEAT (non-exercise activity thermogenesis)… how fidgeting and everyday movement might do more for you over time than occasional butt-kicking workouts.

Somewhere in there, I’ll also talk about treadmills being invented as torture devices, the agony of waiting for the shower to warm up, and Aldi shopping carts.

Strap on your sneakers and let’s get those steps in together.

PS. If you’re walking outside, I put a bell at the halfway point in case you want to turn around.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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Encore episode: We are in that weird "limbo" week between Christmas and New Year's. If the adrenaline has worn off and you're feeling a little empty, tired, or down in the dumps, this one is for you. (Originally released as Episode 19A on March 10, 2022.)

Have you been feeling down, stuck in a funk, or just... "blah" and can't seem to snap out of it?

Put on your walking shoes and let’s go for a refreshing walk. We aren't just burning calories today… we are burning off the blues and shifting our mood.

Whether you're walking outside in the fresh air, walking indoors on a walking pad/treadmill, or just listening while you put away holiday decorations, this episode is your gentle nudge to feel like yourself again.

P.S. You'll hear a bell halfway through. That's your cue to turn around if you're walking outside.

Tap Follow so next week’s walk is ready when you are.

—

Helen M. Ryan, former fitness pro and personal trainer. Chocolate lover, traveler, concert photographer, author of “21 Days to Change Your Body (and Your Life).”

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

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A Quick Note: In this encore episode I’m bringing back a classic that gives you one mental shift that works better than willpower (and is a lot less painful).
(Originally released as Episode 8 in March 2021)

If I told you there was one single tweak that could change your weight, your work, and even your relationships...

Would you think I was full of BS?
Or would you want to know more?

I'm not saying it's easy—but it is something you can start doing today.
What is it?

Pull your sneakers on, come outside with me and I'll let you in on the secret.

Note: This is an active walking episode, but you don't have to be perfect. You don't even have to walk the full 30 minutes. Do half and half! And there's a bell at the halfway point.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.