10,000 Indoor STEP🚶‍♀️Challenge (Burn Calories!) | Joanna Soh

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10,000 Indoor Step Challenge (Burn Calories!) | Joanna Soh

Your challenge this time is to hit 10,000 STEPS DAILY!!
It takes an average of 100 mins of slow walk to hit 10,000 steps or an average of 70 mins of vigorous walk to hit 10,000!

Here is a 30-Min Indoor Step Workout to help you achieve your daily step goal!! I clocked in just over 4,000 steps by doing this workout and burned over 220 calories. Do this challenge twice daily and also choose to walk more when you are out and about running your daily chores or work.

Walking can be as good as a workout, if not better, than running. I would highly recommend walking because it is a low impact and safe workout, especially for those who are extremely overweight or might have knee injuries.

Know this, walking CAN get your heart pumping, muscles working, and fat burning—all of the things that a real workout is meant to achieve.

So let's start WALKING and hit at least 10,000 steps daily. Are you with me?


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Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #10000steps #stepchallenge

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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10,000 Indoor Step Challenge (Burn Calories!) | Joanna Soh


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  1. Anna Tarango on May 18, 2020 at 11:08 pm

    I’ve lost so much weight doing this everyday during quarantine, I’m 20 pounds down (along with healthy eating)!

    • Beansforlief on April 14, 2022 at 8:55 pm

      @Susu its really not but whatever you need to tell yourself

    • Song on April 15, 2022 at 2:30 pm

      fake people keep saying they lose 20lb, 30lbs.. 50lbs. But they never tell you how much they weight lol.
      Lose 20 pounds from 200 ? 300 pound? lol

    • zent zenos on June 14, 2022 at 1:22 pm

      Whoa 30 days 10000 steps

    • Sushila Patel on August 31, 2022 at 4:36 am

      I have been doing this workout for the last 25 days. Can I do these exercises with dumbbells

    • Alice on November 27, 2022 at 4:09 am

      @Vasudha Chaudhury are you jealous ? Maybe you should start walking daily

  2. Forthewin on June 26, 2020 at 6:14 pm

    Excuse me while I make time stamps for 10 min walks
    After breakfast: 0:55-11:28
    After Lunch: 11:28-22:30
    After Dinner: 22:30-31:00

    • angela on March 13, 2022 at 8:06 am

      I love this

    • Incog Nito1 on April 1, 2022 at 4:59 am

      You absolute LEGEND👏👏👏👏 KUDOS to you @Forthewin. With that one simple, “why did I not think of that?” hack you just inspired SO MANY MORE and reminded us we HAVE the power. Namaste Queen.

    • ZizYoubizHERE on April 6, 2022 at 8:41 pm

      technically u have to do this video 2 and a half times to reach 10k

    • Nathania on April 30, 2022 at 11:11 pm

      This needs to be pinned!

    • Trisha Akter on November 20, 2022 at 9:34 am

      Thanks ❤❤❤❤❤❤❤❤❤

  3. Eira Yeager on September 16, 2020 at 3:20 pm

    i started to follow this routine 30 mins on weekdays along with healthy diet 3 meals a day
    day 1 – 74kg
    day 10- 69kg
    day 15- 67kg
    day 30- 65.4kg
    day 50- 61.6kg
    hope i can maintain to lose weight gradually 😭💕 #roadto50kg 💪
    updated: i lost track on how many days till now but my current weight right now is 57.2kg. slowly but surely. im still trying to maintain my current weight and i start to take my rice intake (abt 100g per day) my inner asian screaming for rice so i cant resist it 😂. now im still trying to shed my weight until i reach my goal> 50kg 😭 (still got 3months to go before my graduation ceremony 💪) goodluck to all of u 💕

    2022 new update: guys i didnt reach my target 50kg, but my current weight now is 56kg but overall im happy with that weight (I’m 5’5 tall btw) and i get to wear all my old clothes and buying new ones too hahaha okay i think thats all i need to say. hope u guys can reach ur weight goals too! goodluck everyone!

    • Zuki on May 31, 2022 at 3:19 am


    • Cee T on June 1, 2022 at 10:22 pm

      Thank you for posting this. I needed this boost

    • Rose on July 3, 2022 at 5:29 am

      that’s amazing!!!!!did you reach your ideal weight?

    • Eira Yeager on July 3, 2022 at 5:45 am

      @Rose no i didnt hahaha my target is 50kg but now 56kg hahah overall im happy with my current weight now bc i think 50kg for my height would be too skinny. my current weight now are just nice for me. im 5’5 tall btw so i think its already ideal for me.

    • Nidhi Singh on October 13, 2022 at 1:19 pm

      @Eira Yeager okay

  4. Jasper II-// on March 25, 2021 at 9:42 pm

    As someone who suffers from depression and doesnt leave the house due to my mental illness, I really appreciate this video 🙂 It’s not too hard but it’s still a challenge. Great for lazy new beginners like myself. I’m usually not a sweaty person but this video made me sweeeeat!

    • Sorchia Ireland on March 20, 2022 at 9:42 am

      Me too! I fell on the couch, drank water and woke up three hours later the first time! 😂😂

    • Krista Grym on April 23, 2022 at 7:32 pm

      I hope you are in a better place now

    • Blankiss on June 9, 2022 at 6:02 am


    • •Kyle Jener• on July 24, 2022 at 12:44 pm

      Hey! Ur not lazy ur getting close by just watching this vid and having movation!

    • estudiar es mi pasión on August 28, 2022 at 3:58 am

      May God always bless you and help you go through life

  5. Daba on April 7, 2021 at 5:26 pm

    This is good for Ramadan , right before the Iftar . Love it

    • Jessica Prescott on August 9, 2021 at 1:29 pm

      Look into the benefits of doing cardio fasting. This isn’t even intense! I have spent years doing wayyy more intense exercise than this during Ramadan and been fine but everyone is different

    • Tata Sallim on April 11, 2022 at 11:08 am

      Happy Ramadan again🥰🌹✋🤲🕋

    • Vanbts on April 19, 2022 at 8:32 am

      I found this now wish I could found early so I can do all the ramadan

    • Siham Sheikh on May 22, 2022 at 2:16 am

      Please make sure your doing this after iftar. There’s a lot of negative effects from doing this while your body doesn’t have much or any fuel.

    • O on August 21, 2022 at 9:40 am

      It definitely is

  6. Roba Zandani on June 16, 2021 at 5:49 am


  7. zainab zawawi on July 20, 2021 at 1:48 pm

    Today is my lazy day and i still have to forced myself to stay active.

    Distance: 2.6 km
    Time: 32 mins 14 secs
    Calories: 178 kcal
    Steps: 3863 steps.

    Thanks Joanna. I love all your content 🏆

  8. Kammy Dinoo on August 8, 2021 at 1:08 am

    I am 60 years with a bad knee. I am dripping with sweat right now. Just finished my 2nd day and loving it. Will inform of my achievements at the end of the month.

    • Relaxing music on August 11, 2021 at 11:07 am

      Same here…U can do it!!!!!

    • Bushra Hussain on August 12, 2021 at 3:10 am

      Wow U can do it❤️❤️ keep it up

    • KING SHAVERS on August 13, 2021 at 12:30 am

      can’t believe i didn’t think about this sooner, this actually makes you sweat. when you get good try and jog on the spot instead of marching.

    • Aamir Hussain on August 27, 2021 at 4:11 am

      Monitor your heart rate

    • Felicia Lindberg on January 12, 2022 at 6:44 pm

      how did it go?

  9. Soggy Cookie on September 30, 2021 at 3:47 pm


    • LynGaming on April 14, 2022 at 1:21 pm


    • Max Amitsora on July 13, 2022 at 11:38 am

      Me too !!!

  10. Alice In the wonderland on April 7, 2022 at 7:01 am

    its my day 2 of doing this workout. yesterday could do only for 15 mins. today i did it full. I’m currently 85 and i had a nice time of doing this. it was intense. 🙌

    • Rose on July 3, 2022 at 5:26 am


    • Alice In the wonderland on July 3, 2022 at 6:29 am

      @Rose I’ve lost 3kg so far. But I’m not regular with my exercise and i don’t follow any diet.

    • ohmissbeliever on October 22, 2022 at 9:16 pm

      85?! You’re amazing

    • ohmissbeliever on October 22, 2022 at 9:17 pm

      I am 24 and sweat after this workout 😄

  11. Jaspreet kaur on September 17, 2022 at 3:58 pm

    So far I’m loving this workout!! First day was hard to push myself and now I just completed day 3 now and I am already seeing some results in my belly no weight lose yet but my body looks more toned and I am loving the feeling after a workout! Hope to see greater results in a span of a month! 🤞🏼

    • Misha on September 20, 2022 at 6:18 am

      R u doing this twice a day?

    • Jaspreet kaur on September 20, 2022 at 6:24 am

      @Misha nope just once with intermittent fasting ☺

  12. Bharathi Maddala on October 11, 2022 at 12:03 pm

    Thank you so much.This was very useful and very intresting to do.more than my mind was calm and active through out this work out.Thank a lot🤗👌👍

  13. Patricia Willis on October 21, 2022 at 8:53 pm

    On day 14 of the challenge, I am 69 years old and both knees have been replaced and I have just beat cancer too! So all of you can do this too! 😊

    • avanti gokhale on December 3, 2022 at 12:53 pm

      You’re amazing!! I’m doing this plus 4 km walk daily. Got a long target to go. All the best!!

    • Patricia Willis on December 3, 2022 at 4:04 pm

      @avanti gokhale I had a long target to go also!! Five years ago I weighed 316 pounds, today I weigh about 160! You can do this, you got this, I guarantee it!

    • Alexi Lay on December 5, 2022 at 10:02 am


    • • L A U R E N • on December 10, 2022 at 12:34 pm

      How amazing are you!

    • Patricia Willis on December 11, 2022 at 6:52 am

      @• L A U R E N • Thank you so much!! Enjoy your holidays

  14. Rute Costa on October 31, 2022 at 11:05 am

    My smartwatch count around 3,000 steps on this entire video, gonna have to triplicate it every day to do 9k-10k a day! Thanks for the vibe ☺️

  15. Mohini Patel on December 5, 2022 at 8:09 am

    loved loved this workout❤. thank you for sharing this video.🙏

  16. Nur Dwi on December 8, 2022 at 8:32 am

    I’ve finish this vid and im so proud of my self

  17. Mr. Blue Sky on December 9, 2022 at 1:29 pm

    Idea 🎉🎉After you have done this workout too 😊enough too remember the exercises, Watch this on you tube , Volume off , THEN either put headphones or Speakers on , Get these on You Tunes , Toya “It’s a Mystery “ Frankie Goes Hollywood “ Two Tribes “ Ta tau “ all about Us “ Evanescence “ Bring me too life “ Curtis Mayfield “ Move on up “ pump the volume up too max and then go for it ! It works for me and after being obese with cancer I’ve. Now lost 50 pounds and my PSA levels have dropped from Five post Radio therapy too less than one 😊

  18. Swarna Chandrasekaran on December 11, 2022 at 12:57 am

    Starting my workout routine today..
    Starting weight 86.95
    Day 1: Morning ✅ Evening

  19. butterflybiach on December 11, 2022 at 5:41 pm

    just commenting for future use for myself. breaking it into sections so it’s not as daunting, and for my digestion.
    After breakfast: 0:55-11:28
    After Lunch: 11:28-22:30
    After Dinner: 22:30-31:00

    Starting to implement better meals and trying to be more active as someone who has an eating disorder and depression. trying to lose at least 50 pounds. will update in a month.

  20. Carol Kurian on December 12, 2022 at 6:29 pm

    Good workout. Did the entire workout as it is but didn’t even reach 5000 steps vs the 10000 steps given in the title of the workout. But sweated really good.

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