Walking Guide

A Cardio Workout That Anyone Can Do


By: , – Jessica Smith, Certified Personal Trainer
  :  34 comments   :  106,553 Views

The secret to getting started with exercise is simply doing what you can with what you have, today! There’s no need to join a gym or buy fancy equipment--you can start exercising right now with this full-length workout video that incorporates some simple every day items you probably already have around the house (like a sturdy chair and a broom). Join my mom, Debbie, and me for this get-up-and-go routine that can easily be done at home with little space and zero equipment.
Try this routine up to 3 non-consecutive days per week to spark your fitness habit!
And, if you enjoy this workout, please be sure to check out all of our beginner workouts on our website. Need something even more low-key to start with? Check out our seated chair workout series for more options. 

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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    Thanks! - 12/24/2017   8:25:40 AM
  • 33
    Thanks - 7/6/2017   3:50:21 AM
  • 32
    What a great workout! - 6/6/2017   9:26:27 AM
  • 31
    Great! - 6/6/2017   6:54:39 AM
  • 30
    Thanks - 6/5/2017   11:51:50 PM
  • 29
    I love Jessica's workouts! Found this one on YouTube, subscribed to her channel and saved the workout so I can do it 3 times a week. - 6/5/2017   8:53:22 PM
  • 28
    Great! - 6/5/2017   5:06:37 PM
  • 27
    I really enjoy Jessica Smith's workouts. She gets you moving and tries to keep you motivated the entire workout.... Sorry Jess but sometimes even I have to take a seat. ha! - 6/5/2017   2:27:21 PM
  • 26
    Good basic workout, good to keep on doing, even if you tire of eating healthy, as most of us do in this world. Exercise is still good for you... - 6/5/2017   8:15:42 AM
  • 25
    I enjoy Jessica Smith's woekouts!! - 6/5/2017   7:48:55 AM
  • 24
    I love that amazing feeling you get after a great cardio workout! - 6/5/2017   7:07:52 AM
  • 23
    What an awesome workout. - 6/5/2017   2:52:10 AM
  • 22
    OK. Start easy and then increase. Got it! - 5/24/2017   8:59:15 AM
  • 21
    Ok so how do you track this workout? I want to get credit for the calories burned!! - 7/30/2016   1:24:02 PM
  • 20
    I'm using 2# weights in each hand instead of the broom now, going faster or slower, as my body prefers. But I still have to be careful of my wrists and elbows, because of joint issues. She gets it about knees; I wish she acknowledged other joints may need extra care and consideration as well. - 7/4/2016   9:38:09 PM
  • 19
    Starting out, one may easily need to begin with a couple of weeks of 10 minute sessions, then build up 5 minutes a week to be able to do 30. Honor your limits. - 5/25/2016   12:51:29 PM
  • 18
    I liked this; it's a much better introduction to Jessica than her high intensity one that had me nauseous and resentful (Day 1 of a Spark challenge--not a good choice). My only disagreement is that body weight on wrists may not get "easier"; I do them on fists instead of flat hands, and do less "stop sign" flexing. - 3/20/2016   10:16:48 PM
  • 17
    I want to try this! I NEED to get my core muscles back into shape before I can do a lot of anything else. The core and the balance is sooo important! - 7/17/2015   12:30:42 AM
  • STELL504
    does any one know how do you track this workout ? .. i track it as 6 calories per minute on the low end, to 11 calories per minute on the high end. so between 222 to 407 calories in 30min i could be wrong

    if anyone else know please help - 2/23/2015   10:01:30 PM
    will start to do some of her workout,today. - 6/3/2014   8:10:25 PM
  • 14
    Curious as to how others are tracking this - low impact aerobics? or? - 4/24/2014   12:30:56 PM
    I enjoyed this and, surprisingly, was a bit stiff and sore the next day-yay...it's working! Now I'm trying to add it to my favs but don't know how?? - 3/19/2014   9:27:53 AM
    I just finished this and I absolutely love it! will definitely do this as part of my beginners exercise routine. Thank you!!! - 3/8/2014   10:27:06 PM
  • 11
    Checked out Jessica's walking workout a couple of days ago. It really kicked my behind. Getting ready to walk my dog, Libby, now. Will be back to try out this video. Already subscribed to her YouTube channel. - 3/6/2014   12:15:04 PM
  • MUSTANG5513
    This is great if you have a 5000 square foot room to exercise in. - 3/4/2014   1:42:45 PM
  • 9
    I just did this workout. Great cues and alternate moves for those beginners. Saw a lot of yoga poses in the workout! (Plank, chair pose, moving warrior I lunge, spinal balance standing, prayer hand stretch, plank on the wall, side lateral flexion.) Instead of the broom, I have a 4lb body bar, and did the chest press and deadlifts and side stretch with it. Nice! I'm going to recommend this workout out on the Heart Inspire network. Gaileee - 3/4/2014   11:13:45 AM
  • 8
    Tried this and it was great. Not sure how to track this though. - 2/28/2014   2:25:44 PM
  • 7
    Thanks for a great plan. - 2/27/2014   2:01:33 PM
  • 6
    LOVE THIS!! I've only been exercising for about 2 months at the gym walking on the treadmill and just starting the elliptical...I have asthma, and I'm a big girl lol EVEN I CAN DO THIS!! Checking out more of her beginner videos on youtube ;) - 2/27/2014   10:36:46 AM
    I enjoyed the workout but it wasn't as much cardio as I expected, much more of a strength workout, I think. - 2/26/2014   10:45:31 PM
  • 4
    I love, love, love Jessica Smith! Now that she has improved audio equipment I appreciate her clear explanations of each move and this workout is for beginners, but it still made my muscles sore! Excellent! - 2/26/2014   10:06:20 PM
    How can I do exercises when I have copd, and asthma, its hard for me to do anything fisacal when I cant breath. - 2/26/2014   2:58:47 PM
  • 2
    That was great. I have knee and back issues and must exercise daily. Most all moves were on my "can do" list. Was wonderful. Thanks much for a gentle workout for those of us with some limitations. - 2/26/2014   1:41:08 PM
  • 1
    OK. That was an awesome workout. I feel totally energized and ready for anything! Thank you so much. Calorie count? who really cares! - 2/26/2014   7:10:17 AM

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Walking Guide