This 10-minute walking pad workout is perfect for busy women, moms, or beginners looking to add more movement into their day. It combines light cardio and upper body sculpting with wrist weights for a low-impact, full-body burn.
This 10-minute walking pad workout is perfect for busy women, moms, or beginners looking to add more movement into their day. It combines light cardio and upper body sculpting with wrist weights for a low-impact, full-body burn.
If you’ve been curious about walking pads but aren’t sure where to start, this 10-minute walking pad workout is the perfect way to ease in. Whether you’re squeezing in movement during nap time, work breaks, or while catching up on your favorite podcast, this low-impact workout is quick, energizing, and totally doable—no gym required.
And the best part? You’ll be incorporating light wrist bangles or ankle weights on the wrists to tone, sculpt, and strengthen your upper body—while boosting your heart rate and shredding fat at the same time.
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Walking pads are compact, quiet, and easy to use in small spaces. They’re a favorite among busy women, moms, and remote workers because they allow you to get your steps in without leaving the house. This 10-minute walking pad workout for beginners is ideal for those looking to move more consistently without committing to a full treadmill setup.
And unlike a typical walk, this routine adds upper body sculpting moves using 2–3 lb wrist weights to target your arms, shoulders, and back while you walk—doubling the impact in just 10 minutes.
Walking is one of the most underrated forms of exercise—especially for women who are short on time, overwhelmed by complex fitness routines, or recovering from burnout. Here’s why it deserves a place in your routine:
According to Better Health Channel, even just 30 minutes of walking each day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. When you add sculpting moves with resistance, you build lean muscle and increase metabolic demand—all from the comfort of your home.
You’ve probably heard the advice to aim for 10,000 steps a day—but if you’re working from home or juggling mom life, that number can feel impossible. Personally I have stepped away from focusing on steps and tracking miles. Either way whatever your goal is, steps, time, miles, walking pads can help you achieve it.
Using a walking pad for just 10–20 minutes a day, especially when adding upper body moves with wrist weights, makes every step more powerful.
According to ACE Fitness, walking pads can be a highly effective way to increase daily movement, improve posture, and reduce the health risks associated with prolonged sitting. They’re ideal for multitaskers—letting you stay active while answering emails, watching the kids, or even attending a virtual meeting.
Here’s what consistent walking with added resistance can help you achieve:
It depends on your goals—but for most people focused on daily movement, walking pads are just as effective as treadmills.
Here’s a side-by-side breakdown to help you choose:
Feature |
Walking Pad |
Treadmill |
Size & Portability |
Compact, lightweight, easy to store under a desk or couch |
Larger, bulkier—usually requires a dedicated space |
Noise Level |
Quiet—ideal for apartments or shared spaces |
Louder motor and belt, may disturb others |
Speed & Intensity |
Typically tops out around 4 mph (walking pace) |
Can support high speeds and incline for running |
Price |
Budget-friendly ($100–$500 range) |
Bigger investment ($700 and up for quality models) |
Purpose |
Best for walking, light cardio, multitasking |
Better for running, interval training, or higher intensity |
According to the Cleveland Clinic, walking pads are a smart solution for anyone looking to increase daily steps and decrease sedentary time—especially if you’re working from home or in a small space.
If your goal is to move more during the day, increase steps, and combine gentle cardio with toning—a walking pad is a fantastic, space-saving, budget-friendly choice. But if you love running or need high performance for intense cardio sessions, a traditional treadmill might be the better investment.
Ready to invest in your movement routine but not sure which one is right for you? Here are my top picks for both walking pads and treadmills—whether you’re carving out space in your living room or building a full home gym.
These are ideal if you’re working from home, short on space, or just want a quiet, low-impact way to stay active daily.
Great for walking while working, with a remote and built-in display.
If you’re looking for a treadmill that can handle running, incline, and higher speeds—these are strong contenders.
High-end features, incline, and iFIT integration for immersive workouts.
✨ Tip: If you’re new to walking workouts or want to add upper body toning, pair your walking pad with wrist weights like these for an extra burn.
One of the best things about a walking pad workout plan is its flexibility. You don’t need an hour or fancy equipment. With a pair of light wrist weights and a walking pad, you can get in an efficient, full-body burn.
Here’s a simple weekly plan to stay active:
Even a few minutes a day of targeted movement adds up—especially when you combine cardio and toning in one efficient session.
▶️ Watch the workout on YouTube here.
Here’s a breakdown of what you’ll do in this quick session:
This workout turns your walk into a full-body workout without feeling overwhelming. You’ll:
Level up your walking game with this 10-Minute Walking Pad Workout! We’ll use 1-minute intervals and wrist-worn ankle weights to add upper body strengthening while you walk, turning your steps into a full-body burn. It’s quick, effective, and the perfect way to get more out of your walking pad workouts!
Wrist Weights and a Walking Pad or Treadmill is all you need for this workout.
* Click here to view all items featured in this workout blog. *
This folding walking pad is heavy duty and has a similar feel to a treadmill. It folds in half for space saving and easy storage. With automatic and manual modes this walking pad goes up to 3.75mph helping you get up to power walking speed.
This folding walking pad is heavy duty and has a similar feel to a treadmill. It folds in half for space saving and easy storage. With automatic and manual modes this walking pad goes up to 3.75mph helping you get up to power walking speed.
Follow along with Pilatesbody by Kayla YouTube, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.
Fitness Level: Beginner
Duration: 10 minutes
Overview:
Targets: Legs, glutes, cardiovascular system
* For a live demonstration of Power Walking, watch the workout video at the top!
Targets: Shoulders, back
* For a live demonstration of the Shoulder Press Exercise, watch the workout video at the top!
Targets: Triceps, back
* For a live demonstration of the Tricep Press Exercise, watch the workout video at the top!
Targets: Shoulders, back, triceps
* For a live demonstration of the Arm Circles Backward Exercise, watch the workout video at the top!
Targets: Shoulders, back, triceps
* For a live demonstration of the Arms Circles Forward Exercise, watch the workout video at the top!
Targets: Chest, shoulders, back, core
* For a live demonstration of the Chest Fly Exercise, watch the workout video at the top!
Targets: Biceps, core
* For a live demonstration of the Bicep Curls Exercise, watch the workout video at the top!
Targets: Shoulders
* For a live demonstration of the Lateral Raise Exercise, watch the workout video at the top!
Share your favorite exercises below in the comment section! If you haven’t tried any yet, I’d love to chat with you on how to start!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Download your PDF Workout Calendar and easily access the Daily Workouts directly to YouTube.
Download your PDF Workout Calendar and easily access the Daily Workouts directly to YouTube.
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.