Walk a Mile & Sculpt Your Arms, Right at Home

By , Jessica Smith, Certified Personal Trainer
Who says you have to bundle up and brave the elements to take a walk? With this multi-tasking session, you can step and sculpt from the comfort of home.

Combining upper-body strength training with walking-based moves, this low-impact, moderate-intensity workout is suited to all levels. Whether you're bouncing back after an injury, looking for a lighter activity for recovery days or just venturing into the fitness arena for the first time, this 20-minute routine is the perfect mix of cardio and strength. Grab some space in your home and a set of light dumbbells appropriate for your personal fitness level and join me for a walk that you'll feel great about tomorrow morning. 

To challenge a different set of muscles, be sure to check out the one-mile, lower-body circuit walk here

Did you enjoy this walk? Check out my new DVD, "Walk On: 10-Minute Quick Walk Mix," featuring six 10-minute walking segments (including our "Abs and Arms Walk") plus our bonus chair stretch! 

About Jessica Smith
As someone who struggled to lose weight for years, Jessica Smith found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes, which led to big, lasting results. Now, as a certified wellness coach, 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. Visit Walk on Walk Strong to learn more about her fun, results driven programs for all levels of exercisers.

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One of my favorite Jessica workouts, which I alternate with the lower body circuit routine. A couple modifications that might work for others: I use more than one set of weights--5# for stronger muscles (biceps, triceps, upper back) & 3# for overhead or shoulders which I have issues with; I also alternate between using the same side and alternate side on different days, since the number of reps or amount of time stretching isn't always even. (This is more of an issue with the lower body circuit.) Still I appreciate her safety reminders. Thanks, Jessica! Report
Walking workout inside. Gotta try this. Report
thanks.... Report
CECELW 1/17/2018
I love Jessica Smith. I have been doing her workouts on youtube for a few years. I bought her transformation dvd set and a walking set of dvd's. Her mother is in several of her videos Report
MIYAMO 1/17/2018
Great advice. Report
HOLLYM48 1/17/2018
Fantastic! Report
SHOAPIE 1/17/2018
I can do this. Report
INSIGHT62 1/17/2018
I enjoyed this workout routine. Sad that sparks presents this routine but has no way of automatically tracking it to the exercise tracker. Still, I added it to my favorites and will do often. Report
LOVETOSWIM2 1/16/2018
loved this quick workout...feel great will look for more workouts by Jessica TY Report
CHRIS3874 1/16/2018
I would like try this but I can;t use weights for a month after my surgery.

1FARMER 1/16/2018
Now I'll try some of her other youtube channel routines. Report
1FARMER 1/16/2018
I added something new to my routine. I like this one. Report
ROCKS8ROX 1/16/2018
Very good! Report
Excellent Report
Excellent Report
NEWT787 1/2/2018
Excellent Report
NEWT787 1/2/2018
Excellent Report
ILOVEROSES 12/24/2017
Thank you, Jessica, for another great workout, just right for a Christmas morning w/out! Report
SUZENNA 12/24/2017
Thank you! Report
JSTETSER 11/23/2017
I could do this! Report
AJB121299 11/19/2017
Nice Report
RAZZOOZLE 11/13/2017
great article Report
I track it as minutes of aerobics just for ease, though I know I'm getting the benefits of ST as well. I alternate between working on the same side one day and doing the mirror or opposite side the next time, since the reps don't always match exactly between the right and left. I also use different weights, since I have shoulder joint issues, so use lighter on the overhead moves. Report
MEROBERTS21 10/5/2017
I did this workout. How do I track it? Report
Great workout Report
PHHHISC 7/22/2017
Great session. Report
REEDSKI 6/10/2017
I did this workout. How do I track it? Report
KMF2018 5/30/2017
Really enjoy Jessica Smith workouts! Since I'm "beginning again", I found this one to be challenging enough, I was only using 2# weights, but hope to soon find that added weights will be needed to get the burn! Report
I love cardio sculpt workouts...my ultimate double dip. It is a win to work on core and upper body strength while getting in the heart pumping cardio. Report
Thanks as always, Jessica. I love your sessions. Report
Only question is why she instructs to inhale while pressing weights overhead? I always heard we should exhale during the more active movement, so I exhaled up and inhaled down. I know, very minor correction. I also slowed down the overhead pass move. But *loved* her "Stay strong. Stay safe. Stay successful" quote! Report
This workout is great...thanks! Report
great work out from jessica.....thanks Report
I liked this! She's gotten better at mentioning modifications if you need them. My first time I used light weights, but felt them by the end. I'll definitely do this again, & work my way up with the weights--on a few moves at a time. Thanks! Report
Another great workout from Jessica Smith! Report
I just walked with Jessica this morning! Love her workouts Report
love Jessica Smith workouts she does amazing job helping with workouts Report
I love this DVD, and especially like mixing up the segments. Report
Loved working out with Jessica. It helped me get moving at my own pace and I could do it easily in my home without walking outside, or on my treadmill. I find the treadmill boring and I enjoy the different moves that she showed. I got a very good workout for my arms! I defiantly need that. Report
I love working out with Jessica (and Peanut). Thank you Sparkpeople for introducing me to her Report
Great workout done thank you sparks family great morning start Report
wow, that was hard, but feel great now i've done it. thanks again Jessica for another great workout! Report
First time doing a Jessica walk! Was just right for an indoor wake up!! Report
This was interesting, not really challenging except to the right arm, I had to not use weight for the overhead things due to the rotor cuff injury, I can see that I have been favoring that arm for way too long and have lost some mobility, so will have to go slow with it. Report
Can't wait to try this tomorrow, love Jessica smiths walking workouts. Thank you Jessica Report
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