Jogger’s ‘Walk’

Raises the heart rate – good to incorporate into your aerobic workout. Mobilises the ankle joint, strengthens walking muscles and improves co-ordination.


  • Make this easier

    • Start slowly. Reduce the range of movement.
  • Make this harder

    • Increase range of movement.
    • Increase duration of exercise (do it for longer).


Step 1

Think of a pumping action, lift one heel off the floor.

Step 2

With control, lower the lifted heel to the floor.

Step 3

Then lift the other heel. Repeat in a rhythmic motion, just raising one heel and lowering it, then the other. Use your hips to help you gain momentum. You won’t actually be ‘walking’.

Step 4

Co-ordinate opposite arm and leg if appropriate.