The 1-Mile Indoor Power Walking Workout


By: , – Jessica Smith, Certified Personal Trainer
  :  24 comments   :  114,554 Views

This one-mile indoor power walking workout will help you stick with your walking routine no matter what time of day or night it is--or what the weather is like outside! 
We'll use a mix of moves that can be done easily in a small space to help you prevent joint strain. We're keeping it simple to help you squeeze in some extra steps anytime, anywhere. Just a heads up, we'll be jumping right into this walk to make this mile short and sweet, so please be sure you are warmed up first. And be sure to stick around for the cool-down to find out more about our upcoming #5MileChallenge with SparkPeople and brand new DVD, "Walk On: 5 Fat Burning Miles".
Oh, and keep an eye out for Peanut, our French bulldog, who heard the word "walk" and wanted to get in on the action! Do you work out at home with pets (or kids), too?

We hope you will join us for the #5MileChallenge! Click here to get all the details on how to participate and where to check in with your fellow challengers from across the globe.

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 to learn more about her fun, results driven programs for all levels of exercisers.

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    I have her 3 DVD set. Cardio & strength training, plus some deeper stretches. Love them. Also have Leslie Sansone, she's the one I started out with. I always have a great workout available! - 1/12/2018   12:45:51 PM
    Great! Thank you! - 10/30/2017   3:58:24 PM
    Walking is always good. - 9/11/2017   9:24:40 AM
  • 21
    Nice - 4/28/2017   5:28:30 PM
  • 20
    Good workout. My one suggestion would be that she offer alternatives to flexing the wrist, or balance it with the opposite bend. This is one small modification I often have to make during her workouts. - 2/4/2017   2:12:48 PM
  • 19
    I had saved a walking YouTube of Jessica, and liked it a lot, but they seem to have removed it. Since then I've utilized Leslie Sansone. It is a nice backup plan for me when I can't ride my bike, like yesterday! - 2/4/2017   9:52:10 AM
    I have Jessica's "Walk Strong" series and am now in using them every day as my Cardio Sculpt w/o's along with 3.5 mile Treadmill walks (@3 mph) spread out over the day. I'm 71 years old. Love her work outs, feels I did something when I'm finished. - 2/4/2017   8:31:22 AM
  • 17
    I prefer Jessica over Leslie Sansone because Jessica is usually alone. The constant chatter with her "walkers" and fake laugh of Leslie gets to me after awhile. Jessica's workouts are more intense, effective, and fun than the Walk Away The Pounds. If you're just starting out or if you're over 50, do the WATP for awhile, then switch to Jessica's walking workouts. You'll notice the difference right away. - 6/13/2016   7:04:27 AM
    For a couple weeks now my old tendon injury in my left foot has been acting up like crazy & for the past couple weeks I have been playing right into it. Barely working out because I can't due to my foot being in pain. Well, needless to say, April has been my worst fitness month in the past 9 months. Then yesterday I snapped out of it, and my foot was feeling a little bit better, but in fear of irritating it I thought & thought what I could do to keep my fitness routine up. Then I remembered this walking video that I never tried before because I'm not a lover of low impact workouts. Well this morning I did it & it was great! I sweat, my heart raced especially at certain sections & it did not irritate my tendon. I didn't want to over do it so I stuck to one set, but I can't wait to do 2. This is going to become one of my regulars. Thanks Jessica Smith! - 4/26/2016   5:00:53 PM
  • 15
    I love this workout! There are some mornings I don't really feel like working out and this quick walking workout gets me warmed up and ready for a more vigorous workout. Jessica is awesome and her workouts are so much more effective and fun to do than some of the other walking workouts by other instructors. - 3/29/2016   12:46:48 PM
  • 14
    This is a copycat video of Leslie Sansone Walk Away The Pounds - 10/22/2015   5:55:38 AM
  • BERLIN_78
    Can you track this, or not? - 5/26/2015   4:34:12 PM
    I can't find the video??? - 5/26/2015   8:06:11 AM
  • 11
    Sorry for the technical difficulties, everyone! The issue should be fixed now--the video should play when you press the play button :) - 5/25/2015   9:22:21 PM
  • 10
    If you click on where it says "open this new content window" the video will play
    - 5/25/2015   3:01:52 PM
    If you're getting a message that says "This content cannot be displayed in a frame" then just click on the 'open content in new window' and it goes to the direct youtube video. I haven't played it yet so I don't know if it's right but at least that much works. - 5/25/2015   10:52:29 AM
    no video - 5/25/2015   9:13:35 AM
  • 7
    So this is really just an "ad" to buy the DVD? - 5/24/2015   7:22:41 PM
  • 6
    Theres no video - 5/24/2015   7:02:46 PM
  • 5
    The W word will get my Mutt up and running in circles beside his leash - 5/24/2015   4:01:41 PM
  • 4
    Sassy doesn't care if I am doing an indoor walking workout, but let me get on the floor and she wants to "help"!! She wants to get under me if I am in a plank, or trying to do pushups and she loves if I do child's pose! She does her doggy down when I do child's pose! I love my dog so much! I love the doggy kisses I get after a ahrd workout! Love when Peanut kisses you, Jessica! I can't get the video to work here, so will see if it is on You Tube. Thanks! Can't wait for the walking challenge to begin! Can't wait for my DVD to get here! - 5/24/2015   12:21:40 PM
  • 3
    Could you please add the video to the article. Thanks - 5/24/2015   12:09:38 PM
  • 2
    It's empty yeah...what a disappointment ... - 5/24/2015   10:44:49 AM
    No Video??? - 5/24/2015   8:31:10 AM

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