Walking is already one of the most accessible forms of exercise. But what if simply swinging your arms could supercharge your results?
That’s exactly what fitness icon Denise Austin is showing us—at 68 years young—by combining light arm workouts with treadmill walking to increase calorie burn and build strength.
This energizing routine, originally shared by her daughter Katie Austin on Instagram, turns your ordinary treadmill walk into a full-body fitness boost—without needing any extra equipment.
Ready to bring more variety and efficiency to your cardio? Here’s everything you need to know about the walking-arm combo workout that’s inspiring people of all ages.
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Why Combine Arm Exercises With Walking?
According to Denise, this pairing makes your workouts more dynamic while targeting upper and lower body muscles simultaneously.
“Adding arm exercises to walking helps boost calorie burn, build strength, improve posture, and keep workouts exciting!!” she wrote while demonstrating the moves.
In essence, your body burns more calories when more muscles are activated. Incorporating arm movements also breaks up the monotony of treadmill sessions, which helps sustain motivation over time.
The Walking Workout Breakdown
This treadmill-friendly routine incorporates six key arm moves, all demonstrated by Denise Austin while walking—and there’s even a bonus strength move at the end.
1. Walking Punches
Start with fists made, arms alternating in a punching motion across your body. Each punch should travel diagonally upward to engage your shoulders and core.
This move not only enhances coordination, but also keeps your heart rate elevated throughout the workout.
2. Arm Turnovers
Extend your arms straight out to the sides. Begin rotating your entire arms in small, controlled circles.
In Katie’s version, the emphasis is more on rotating forearms—palms facing down, then up—rather than full circles. Both versions help tone shoulders and improve joint mobility.
3. Chest Openers
While keeping elbows bent at 90 degrees, stretch arms wide with palms facing forward. Bring forearms together in front of your face, then reopen them to the sides.
This motion engages chest muscles while opening up the upper back—perfect for posture correction if you sit often.
4. Goal Post Arms
Begin in the same goal-post position, but instead of moving inward, slowly rotate forearms down until parallel with the floor, then lift them back up.
It’s a small, controlled move that targets shoulder mobility and helps prevent stiffness as we age.
5. Overhead Presses (“Raise the Roof”)
Lifting your arms overhead may seem simple, but repetition builds endurance. Denise alternates between lightly pumping her arms skyward and doing jumping jack-style raises.
The movement strengthens the deltoids while increasing cardiovascular effort, especially when coordinated with your walking pace.
6. Chest Flys
Extend arms wide again, but this time, bring them inward as if you’re hugging a huge exercise ball or clapping dramatically.
This flowing movement engages the upper chest and shoulders, promoting range of motion and muscular balance.
Bonus Move: Treadmill Push-Ups
Need a strength reset mid-walk? Step your feet onto the treadmill’s side rails and grip the handrails.
Lean forward and perform inclined push-ups using full body control. Denise suggests doing as many as feel appropriate for you—quality over quantity.
“This is one of the three essential moves I recommend for longevity and keeping your core strong!” she said in another clip.
How to Structure the Workout
To try this workout at home or in the gym, start by warming up at a comfortable walking pace for 3–5 minutes.
- Walking intervals: 2–3 minutes walking at a brisk pace
- Arm move: 30–60 seconds per movement
- Repeat: Cycle through all 6 upper body moves
- Optional push-up break: 1–2 sets of 8-12 reps midway or at the end
In total, the workout can last 15–25 minutes depending on pace and recovery time. Adjust the intensity by increasing the treadmill incline or speed slightly for short bursts.
Choosing the Right Equipment
This routine works with any flat treadmill, but Denise demonstrates her moves on the Lifesmart Denise Austin 3-in-1 Treadmill—a foldable design with walk, jog, and run modes, suitable for small spaces.
If you’re doing this at home, watch your posture and ensure the treadmill handles are sturdy enough for push-up variations.
Why It Works for All Ages
Walking workouts with upper body engagement serve new exercisers and active seniors alike. This low-impact format improves cardiovascular endurance, tones muscles, and supports joint health.
Denise Austin has always championed workouts that are both effective and sustainable, and this is another example: smart, simple movement that fits into everyday life.
Whether you’re getting back into fitness or just need a more exciting way to hit your step goal, this routine could be your new go-to.
