Indoor walking is one of the most accessible ways to get your body moving during the warm summer months. Whether you are walking in place with music on, pacing the hallway between meetings, walking laps at the mall or using a treadmill, the right playlist can completely change the experience.
Here’s how to build a playlist that supports your walking goals, supports your energy and makes movement feel more fun.
Why Music Matters for Indoor Walking
Music sets the tone. Upbeat songs can increase your walking speed, help you stay consistent and make the time fly. Slower songs are helpful for warmups, cooldowns or walking at a gentle pace on recovery days.
Your playlist should match your purpose. Are you walking to feel more energized? Clear your head? Hit a certain step goal? Choosing music that fits your intention will make it easier to stay on track.
Know Your BPM (Beats Per Minute)
BPM is the tempo or speed of a song. Matching your walking pace to a song’s BPM can help you stay consistent and increase intensity gradually.
Here’s a general guide:
- 90–110 BPM for warm-up or a slower pace
- 120–140 BPM for steady walking
- 140+ BPM for power walking or a quick burst of energy
You can look up BPM for most songs online or use free tools like walk/run BPM calculators.
Sample Playlist by Mood and Pace
Mix and match songs from these categories to create a playlist that feels right for you.
Warm-up or Chill Days (90–110 BPM)
- “Put Your Records On” by Corinne Bailey Rae
- “Sunday Morning” by Maroon 5
- “Dreams” by Fleetwood Mac
- “Banana Pancakes” by Jack Johnson
Steady Walkers (120–135 BPM)
- “Levitating” by Dua Lipa
- “Shake It Off” by Taylor Swift
- “Uptown Funk” by Mark Ronson ft. Bruno Mars
- “Stronger” by Kanye West
Power Walk Push (140+ BPM)
- “Can’t Stop the Feeling” by Justin Timberlake
- “Don’t Start Now” by Dua Lipa
- “Firework” by Katy Perry
- “I Gotta Feeling” by Black Eyed Peas
End your playlist with a calming song to help your body transition after movement. For example, “Yellow” by Coldplay or “Holocene” by Bon Iver can help you wind down.
Tips for Making the Most of Your Playlist
Keep it fresh:
Change it up every few weeks to stay motivated. Add seasonal songs or rotate in new favorites.
Use it as a cue:
Put your shoes on and start the playlist. Let the first song be your mental signal that it is time to move.
Set a time goal, not a distance:
Especially indoors, it helps to walk for a set time. Use your playlist as a timer and walk for three songs, or until the end of the mix.
Pair with light strength moves:
Throw in some squats, wall push-ups or side steps to keep things interesting between tracks.
Conclusion
Music adds fun, rhythm and flow to your indoor walking routine. Whether you need a mood lift, a steady beat to follow or just something to keep your feet moving, a good playlist can make all the difference. Start small and build your personal walking soundtrack one song at a time.
By Cassie Story, RD, Nutrition Subject Matter Expert.
