A No-Nonsense Walking Workout in 30 Minutes

By , Jessica Smith, Certified Personal Trainer
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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SHERYE 9/22/2020
Enjoy walking Report
RCLYKE 7/8/2020
Love walking Report
NIKO27 7/6/2020
PATRICIAANN46 6/30/2020
Thank You................ Report
_CYNDY55_ 6/9/2020
Thanks Report
JANIEWWJD 5/30/2020
Awesome Report
enjoyed this! Report
Great! Report
Walking is the best hobby you can have. Report
Need to do these Report
Great workout Report
Enjoyed the blog Report
thank you Report
Thanks! Report
Thank you. Report
great workout! Report
Look at all this sweat!
Enjoyed this workout
Thank you Report
I love walking! I do it at least twice every week. Report
Love Jessica's workouts!! Report
Great workout. I like the variety of moves, Jessica's workouts use more muscles than Leslie Sansone's Walk Away the Pounds. Report
Great workout though I had to modify it quite a bit but got 30 minutes in Report
I love this workout video. I'm already completed it this morning. Report
thanks.... Report
Just did this workout, although I had to modify it somewhat due to being significantly overweight. However, those modifications mainly involved slowing my movements down, and no jumping. So, easy to modify, yet had some movements that weren't in any of the dvds I currently have. So, nice addition. Report
Thank you Report
Jessica has amazing workouts! Love her Report
Keep moving forward Report
Thanks for sharing. Report
Thank you for another great Walk! Report
Sounds fun! Report
I need to try this. The weather is changing so will be working out inside more often Report
Jessica is my gurl! I loved her even before she came to Sparkpeople.... Report
Thanks for a good article. Report
Thanks Report
Intervals work great but like anything else, the body will get used to this too. Report
I really need to get back into this Report
nice article Report
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 Report
I have a balance DVD of hers and it's great! Report
Oh, I love her workouts. Report
Great thanks Report
Thanks!! Report
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! :) Report
A great workout for so little time Report
it is fairly easy to follow along so I usually listen to an audio book while I do it to make it more interesting. Report
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.