A No-Nonsense Walking Workout in 30 Minutes


By: , – Jessica Smith, Certified Personal Trainer
  :  59 comments   :  141,139 Views

You've probably been hearing the term 'HIIT' (which stands for high intensity interval training) a lot lately--especially when it comes to describing effective, efficient cardio exercise. And while HIIT offers many benefits, including an increased calorie burn both during and after your workout along with better endurance and improved cardiovascular fitness, it can be very intense, especially if you are new or returning to exercise. Plus, many HIIT routines include challenging moves (like burpees, squat thrusts or mountain climbers) that can be really difficult to execute properly so quickly, especially if you are working with an injury or physical limitations. 
The good news is that you don't have to do moves like burpees or mountain climbers during a HIIT workout to get your heart rate up. Since I love walking for exercise, I created this HIIT-style walking-based workout that incorporates some higher intensity intervals to boost your burn but still allow you to safely work at your own pace. If that sounds like a good fit for you, I hope you'll join me for this 30-minute indoor walking-based HIIT workout that requires minimal space and zero equipment (and no floor time) to complete.
Remember, you get out of HIIT what you put into it! So, if you are a more advanced exerciser, feel free to pump up your moves to the max! Conversely, if you are just starting out, be sure to listen to your body's signals; challenge yourself, but always take care of yourself, too.
Check out the workout on YouTube, or watch via the embedded video below! 
(Psst! Want to know how many steps you took during this workout, or how many calories you burned? The Spark Activity Tracker can tell you!)

Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!

About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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    Thank you - 2/7/2018   5:03:37 PM
  • 58
    Jessica has amazing workouts! Love her - 1/28/2018   12:02:03 PM
    Keep moving forward - 11/1/2017   6:44:22 AM
  • 56
    Thanks - 10/27/2017   12:09:55 PM
  • 55
    Thanks for sharing. - 10/5/2017   5:18:47 PM
  • 54
    Thank you for another great Walk! - 9/25/2017   2:53:55 AM
    Sounds fun! - 9/24/2017   1:22:22 PM
  • 52
    I need to try this. The weather is changing so will be working out inside more often - 9/10/2017   8:07:46 AM
  • 51
    Jessica is my gurl! I loved her even before she came to Sparkpeople.... - 8/10/2017   11:54:46 AM
  • 50
    Thanks for a good article. - 7/22/2017   10:29:42 PM
  • 49
    Thanks - 5/25/2017   1:49:36 AM
  • 48
    Intervals work great but like anything else, the body will get used to this too. - 5/24/2017   10:14:35 AM
  • 47
    I really need to get back into this - 5/23/2017   7:30:33 PM
  • 46
    nice article - 5/23/2017   6:39:03 PM
    I tried as I watched for the first time. I wish there was a way to add these calories burned to my SparkPeople fitness tracker. I don't have a steps counter, wrist band, smart watch, thing! =D
    I like the low iimpact - 5/23/2017   4:45:08 PM
  • 44
    I have a balance DVD of hers and it's great! - 5/23/2017   12:09:31 PM
  • 43
    Oh, I love her workouts. - 5/23/2017   11:36:33 AM
  • 42
    Great thanks - 5/13/2017   8:31:07 AM
  • 41
    Thanks!! - 4/22/2017   3:33:21 AM
  • 40
    This is another great workout by Jessica Smith! Along with walking a couple of miles outdoors every day, I also add in one or two of Jessica's workouts and I am getting great results! :) - 4/17/2017   12:33:59 PM
  • 39
    A great workout for so little time - 4/4/2017   12:26:45 AM
  • 38
    Thanks - 3/31/2017   12:23:27 PM
  • 37
    it is fairly easy to follow along so I usually listen to an audio book while I do it to make it more interesting. - 2/9/2017   1:30:20 PM
  • 36
    I can't bear to do this workout as the last one was too boring for me. I'll go for a real outdoor walk instead.
    - 11/28/2016   4:32:38 PM
  • 35
    Love it! - 9/15/2016   8:40:29 AM
  • 34
    Incredible I managed to do 4000 steps in 30 minutes with this video not too sure how many calories with all the moves but great way to kick start or end your days steps . Thank you Jessica smith - 6/7/2016   8:15:33 AM
  • 33
    Love this one! - 4/6/2016   9:21:13 AM
  • 32
    I worked my own pace, so stayed safe. I wish she wouldn't wait until 24 minutes in to remind people they can drink water or slow it down & not try to keep up with her. I'd also appreciate reminders on when to inhale and exhale, if that makes a difference; I like that about Coach Nicole workout videos. - 2/21/2016   10:17:23 PM
  • 31
    Great workout! I found out just how uncoordinated I am!!! - 11/18/2015   8:04:22 AM
    Although I definitely had to go "at my own pace" with this video, what I liked about it is that it worked out the calves and shins as well. Since I am heavier, oftentimes those areas start to tighten up during aerobic workouts, but I actually felt my calves/shins start to loosen up in this routine near the end. - 11/8/2015   11:15:24 PM
  • 29
    Excellent workout! I definitely got my heart rate up and my sweat on! - 9/18/2015   8:53:48 AM
  • 28
    Love it! Do it every Saturday & Sunday on an empty stomach to burn more calories. I do the 15 minute one weekdays before work. - 2/7/2015   10:41:46 AM
  • 27
    That was really, really good! Sweating my butt off! Great start to my day! - 12/7/2014   6:42:05 AM
    What a great workout.. I just finished, i worked up a sweat and did not hurt my leg like zumba has.. i love to ( try ) do the zumba, is fun but not when it leaves me hurting an not able to do it for days.. Am going to follow this lady, and try some others on youtube.. DO NOT know why i never thought to use youtube for this before.. Thanks so much for great workout.. will see you tomorrow. - 12/6/2014   4:00:09 PM
  • 25
    Loved this workout - easy to follow, great fun, and the latin music gives everything a kick - can't wait to do it again tomorrow! - 8/8/2014   12:02:31 PM
  • 24
    I enjoyed this workout look forward to doing it again. - 2/10/2014   6:49:55 PM
  • KIMBERLY6751
    My first time exercising in over 5 years! I had to adapt a bit by listening to my body but I still got in a great work out and feel amazing (and sweaty)!!! - 2/4/2014   6:07:01 PM
    Gets me a to be a sweating mess and burns me over 300 calories, I love it! - 2/3/2014   1:49:10 PM
  • 21
    Very similar to Leslie Sansone, but at a faster pace. Could use a *little* work on the cueing, and I think it would be helpful if she matched the music to the step count throughout. Cool down still has faster paced music accompanying it, for example. It's like she picked one pace for the music, and that's it. So the music becomes a bit of a distraction rather than an aid. The camera does not move at all, so you see a front view; if you're not familiar with a side lunge for example, you may not get "press your hips back" as quickly as if you could actually just see what she's doing. I was surprized to see that she's done "several best-selling exercise dvd's". This seemed a bit "home grown" to me. Overall-- I'd probably do it again, and may check out some of her other work to see if it's a bit better done. - 1/29/2014   8:23:30 AM
  • WAITRESS4848
    great I think I can do that!!! - 1/22/2014   12:44:34 PM
  • 19
    I have been doing Jessica's fitness challenge. I have lost 6 lbs, have more energy and feel stronger. Since Jessica is being featured and see uses a SP Activity Tracker (she posts her steps of each workout) Maybe SP Staff can we see her workouts in the serach. This HIIT workout is in my top 5 of her workouts. - 1/22/2014   10:38:41 AM
    gonna save this workout. I don't even need a treadmill. It is freezing here in PA. - 1/22/2014   9:10:07 AM
  • 17
    This was GREAT!! I'm a Leslie Sansone fan, and this is every bit as good! 31 minutes, 232 calories! My average heart rate was 140, and my max was 163! I've bookmarked this and will do it again! - 1/21/2014   3:08:47 PM
    I will give this one a try - 1/21/2014   12:40:19 PM
  • 15
    Just completed this workout! It was fantastic! Thanks Jessica! I will be doing more of her work outs! Just one comment, I always wear my Spark Tracker, but when I do a walking video, the steps measured are very low. Even if I do 45 minutes, the lights on the SPAT don't even light up half way as compared when I do my pole walking. Any thoughts or help on this? - 1/21/2014   11:20:49 AM
  • 14
    This looks like a good workout. I can modify as necessary. She reminds me of Leslie Sansone with the moves. - 1/21/2014   10:32:14 AM
  • 13
    I've saved this for those bad weather days when I can't get outside or even drive to the gym. However, I wouldn't call this a "walking" workout, but more like the low impact aerobics class I occasionally attend. Very valuable nevertheless. - 1/21/2014   8:18:51 AM
    BSTMAMAS, if you have a "spat" you can wear that and it will automatically post to your activity fitness log.
    - 1/20/2014   11:55:41 AM
    Going to try this out. - 1/19/2014   3:24:35 PM
  • 10
    Ok I just found she says she lost 100 calories. I thought was so much more burned - 1/17/2014   8:14:50 PM

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