8 indoor exercises that can replace walking 10K steps outside

Most people think 10,000 steps means walking. It doesn't. What actually matters is how much energy your body burns, measured in METs (Metabolic Equivalents). Several indoor exercises burn far more energy in far less time. Here are eight worth knowing.

Going up and down stairs at home is one of the most efficient workouts you can do indoors. According to this study published in PLOS One, stair climbing burns 8.5 to 9.2 kcal per minute, roughly two to three times more than flat walking. Even 20 to 30 minutes covers your step equivalent for the day.

Simple, zero equipment, and surprisingly effective. Jumping jacks rate at 7 to 8 METs, putting them firmly in the vigorous intensity category. The 2024 Compendium of Physical Activities, the standard reference used by exercise physiologists globally, classifies vigorous calisthenics like jumping jacks well above the threshold needed to match or exceed the energy cost of 10,000 steps.

Few exercises pack as much into a short time. A PubMed indexed study on high intensity body weight training found that burpees, mountain climbers, and squat jumps in a HIIT format produced significant lactate increases and total body load within 20 minutes. A short burpee session matches or exceeds the caloric output of a 10K step walk in a fraction of the time.

Skipping rope is one of the most calorie dense exercises you can do in a small space. At 10 to 12 METs, it far exceeds the energy cost of walking. Research cited by exercise scientists consistently places jump rope among the top indoor alternatives for meeting daily physical activity targets, especially cardiovascular ones.

Not all yoga is gentle stretching. A study published in the Journal of Physical Activity and Health found that Surya Namaskar performed at a medium to high tempo reached 3.6 to 4.2 METs, meeting moderate intensity exercise recommendations and producing metabolic demands comparable to brisk walking. Two focused hours can equal over 11,000 step equivalents.

Freestyle or aerobic dancing is a legitimate workout that most people underestimate. A study in PLOS One on free form dancing found it reaches moderate to vigorous intensity levels, with energy expenditure well above light activity thresholds. Thirty to forty minutes of continuous dancing indoors comfortably matches the step equivalent of a 10K outdoor walk.

Walking indoors sounds too easy, but navigating around objects increases effort meaningfully. A Frontiers in Rehabilitation Sciences study comparing indoor and outdoor walking found that indoor walking with obstacles recorded comparable movement patterns to outdoor walking on paths with curbs and bends. Add turns, furniture navigation, and speed changes to close the gap further.
(Disclaimer: This story is for educational purposes alone and should not be considered as professional medical advice and does not substitute any medical advice.)