A No-Nonsense Walking Workout in 30 Minutes


By: , – Jessica Smith, Certified Personal Trainer
1/16/2014 12:00 AM   :  28 comments   :  76,156 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
Jessica Smith is co-author of the Thin in 10 Weight Loss Plan (Sunrise River Press, 2012), and a certified wellcoach, personal trainer and group fitness instructor. Having started her ownfitness journey more than 40 pounds ago, Jessica knows how challenging it can be to lose weight (and keep it off). Recently named one of Sharecare's Top 10 Online Influencers, she loves finding and sharing the latest info on weight loss, fitness, and healthy lifestyle habits. The star of several best-selling exercise DVDs, Jessica has over 13 years of experience in the industry, and holds a bachelor's degree in Communications from Fordham University.

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  • 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
  • 9
    By chance does anyone know how to enter this on fitness log??? - 1/17/2014   8:11:06 PM
    Jessica is my new favorite instructor! She's so positive, she makes me feel like I can match her step for step. & even if I can't, that's okay, too! - 1/17/2014   11:31:03 AM
  • 7
    Winters in Wisconsin are not always conducive to outdoor walking. These kind of videos are so helpful! - 1/17/2014   8:13:59 AM
    Great workout, I love the walking workouts like this. And this one had some great new moves to us. Thanks. - 1/16/2014   10:04:24 PM
    Thanks for the video, I always workout inside. - 1/16/2014   3:58:29 PM
  • 4
    Great adaptable indoor workout. Minor injury has sidetracked me some.This adjusted so I could ease up as needed. - 1/16/2014   1:05:50 PM
  • 3
    I can't wait to try this. - 1/16/2014   12:34:29 PM
  • 2
    This is great for when I can't make it outside. I feel alot like Peanut though, I could just sit and watch Jessica work out instead. - 1/16/2014   10:08:54 AM
  • 1
    Thanks! I'm going to use this tonight since it's sooooooo cold in Chicago! - 1/16/2014   9:00:06 AM

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