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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WHITEANGEL4 9/16/2019
Need to do these Report
Great workout Report
WHITEANGEL4 7/20/2019
Enjoyed the blog Report
DMEYER4 3/17/2019
thank you Report
SPINECCO 12/14/2018
Thanks! 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.
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 Report
Love this one! Report
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. Report
Great workout! I found out just how uncoordinated I am!!! Report
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. Report
Excellent workout! I definitely got my heart rate up and my sweat on! Report
Love it! Do it every Saturday & Sunday on an empty stomach to burn more calories. I do the 15 minute one weekdays before work. Report
That was really, really good! Sweating my butt off! Great start to my day! Report