A Quick, Zero-Equipment Cardio Workout

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By: , – Jessica Smith, Certified Personal Trainer
  :  78 comments   :  99,297 Views

Are you getting bored with your cardio routine? Spice things up with this quick, efficient (and kinda fun!) cardio workout that can be done with or without impact in a small space at home. I’ll show modification options during the routine, so be sure to stick with whatever works best for your body!  
 
The multi-directional moves used in this workout won’t just help you burn calories; they’ll also help develop agility, coordination and cardiovascular fitness, too! Oh, and good news--this workout does NOT contain a single burpee, squat thrust or any floor work. (Be sure to watch for my puppy Peanut’s cameo appearance in this vid!)


 
Want more? Click here to try more of our cardio routines on JESSICASMITHTV!
 
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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Comments

  • 78
    Nice alternative to my regular workout. - 10/13/2017   11:57:14 AM
  • 77
    Thank you! - 10/6/2017   6:08:25 PM
  • 76
    How do you add to Spark workout tracker? - 9/30/2017   7:26:02 PM
  • 75
    I like workouts that do not require equipment. - 8/27/2017   6:54:43 AM
  • DKSPICE1
    74
    Had to stop and rest a couple times, but great workout..I'm almost 63 and about 50 lbs overweight, bad knees (I Didn't jump) and 3 ruptured discs in lower back, so if I can do it (even with rests) you can do it. I have been doing Richard Simmons dancing to the Oldies. This was a nice switch up. Want to get back to doing my Shaun T videos which I haven't done in a year...sooon! - 8/21/2017   9:38:42 PM
  • 73
    Awesome!!! - 8/20/2017   6:54:11 PM
  • 72
    zero equipment ones are the best - 6/4/2017   4:22:52 PM
  • 71
    Great workout. Had to modify most of it, but it's better than sitting on the couch! - 6/2/2017   1:38:50 PM
  • 70
    SparkPeople should include ALL Jessica Smith's workouts that are associated with their fitness challenges be tracked into their fitness tracker. How are we suppose to know how many calories burned in this workout? All their other exercise videos on SparkPeople can be tracked. - 5/26/2017   2:58:18 PM
  • 69
    How do we add this video to the fitness tracker? - 4/14/2017   5:14:37 PM
  • 68
    I copied the YouTube address that did show up and found the video. Here is the link:
    https:// www.youtube.com/watch?v=emVqKNhMXR0
    - 3/12/2017   12:19:57 PM
  • 67
    so where is the video??? - 3/10/2017   3:09:35 PM
  • 66
    Is the link broken? I have other things I can watch, but was hoping for this one. - 3/7/2017   11:23:52 AM
  • TRAVELTHEUSA
    65
    No video. - 3/1/2017   1:16:58 PM
  • 64
    The link doesn't work so I enjoyed Andrea Metcalf's Boxing Dance video for 24 minutes. Thanks! Have a fantastic Friday! - 2/24/2017   4:50:45 AM
  • 63
    I only got through 10 minutes with low impact but on the upside, I did it which is more than before!! Plus it hits my 10 minutes of daily exercise challenge! Here's to day 1! - 2/19/2017   10:49:16 AM
  • TAMARAUNDERKIRC
    62
    I did it even though I needed my walker close by, and I had to slow it it waaaay down. Feels good to be moving again:) - 2/18/2017   4:05:29 PM
  • 61
    Fun and the low impact was doable even for those of us who haven't done aerobics for more than 2 years! - 2/8/2017   9:43:49 PM
  • 60
    This reminds me of Zumba, but easier (but it is an intro workout). So I just called it 'cardio dancing' too. As for hydrating, I just did what I do in Zumba class - when we are 'walking it out' take a few sips. Always works in class because we do not all need to hydrate at the same rate. Good starter workout. - 1/12/2017   3:51:07 AM
  • 59
    Loved this, but perplexed about adding it to my tracker.... Im going with the Cardio dancing option, since that feels the closest, but then theres guesswork.

    Would have liked hydrating mentioned in there too... I had to pause for a sec a couple times to down some water....
    All that said though, it definitely did the job getting me sweating, and my heart rate up. Good deal :) - 1/7/2017   5:11:41 PM
  • 58
    How do I include these workouts in my fitness tracker? How many calories per workout? - 12/31/2016   9:06:24 AM
  • SKITANDFINNY
    57
    How many calories does this workout burn? - 12/27/2016   5:09:10 AM
  • 56
    loved this workout. the taps were even hard for me and had to march in place a few times but not a bad try for the first time seriously exercising since my csection in march - 12/10/2016   10:35:40 AM
  • 55
    Just did this! Joined because it was raining outside. I must think I'll melt, lol
    Great workout. I did no hopping either and I also have bad knees but this was a great workout for me! - 9/6/2016   4:13:54 PM
  • 54
    I have to admit, I was a little discouraged reading some of the previous posts. I am over 200#s and haven't worked out forever. Way out of shape, especially with cardio. I decided to try this anyways, and I am glad I did. For this first time around I decided to stick with tapping all of the way through, i.e. no jumping. I also didn't go very low. I have bad knees so I kept the bending to a minimum. My goal was to complete the 25 minutes, even if it meant slowing it down on a couple of things, only doing one for her every two, since I lost some coordination at the faster pace. I kept it in the back of my mind that I could always march with my hands on my hips if I needed to catch my breathe or give my back a rest. It felt great finishing the full 25 minutes. I was exhausted, out of breathe, sweating like crazy, and sore. You can do this!!! Just be careful to modify it to your abilities/injuries, take marching breaks when you need to, hydrate while marching, and don't give up on working out, even if this workout isn't the one for you. Thank you Jessica! - 9/3/2016   3:32:49 PM
  • ROZELYNN
    53
    I gotta admit... I'm way too uncoordinated to follow this. - 8/27/2016   1:15:28 PM
  • 52
    omg! I'm so out of shape, but I got through it. Had to pause 3 times. Going to see if YouTube has some beginner exercises for the overweight that can also help me out! - 7/25/2016   1:00:30 PM
  • 51
    Great workout! This was my first day. I am really out of shape.
    - 7/23/2016   11:07:00 AM
  • 50
    Woah - that was hard. Made it half way through. My calves were killing me. Not the best way to start an exercise routine for me - need something a little less aggressive. Once I get more fit though it would be fun.

    Update - I didn't like giving up so after a rest at the 10 minute mark I came back and did the rest. It felt much better after that so I finished it! Yeah!
    - 6/27/2016   3:19:59 PM
  • 49
    Loved it! - 6/8/2016   8:10:39 AM
  • 48
    Great work out thanks Jessica. Feel like I've been on a bike for an hour but was quick and changing all the time love it!!! - 5/16/2016   7:26:47 AM
  • 47
    I think it's a great workout! If people are struggling with the pace, you can slow it down. You don't need to work at her pace. When she does the walk/jog in place, have your water then. I too am working out on carpet so am very careful about turns. Last thing I need is to pop a knee. Everything is modifiable.
    - 5/11/2016   12:57:44 PM
  • 46
    Yes I did it for my first challenge, wish she stopped to hydrate. It's definitely a good cardio workout. - 5/4/2016   5:49:16 PM
  • 45
    Sorry, but I think this is a poor choice to begin the challenge. As another member commented, it's hard on the knees, even when you don't do the high impact version. For those of us on carpet, we can't change direction that fast. I don't like how she keeps telling us to keep up with her, when I had to slow to move safely or to not overexert and feel faint! There may be a written comment about doing what feels OK for you, but she NEVER says that during the workout, nor does she remind us to hydrate during intense exercise. She has better videos out there, as does Coach Nicole. I won't do this one again. I'll substitute something that doesn't leave me feeling so frustrated. - 3/3/2016   10:34:30 PM
  • 44
    just finished two challenges. Now I will start doing more of Jessica smith video I joined her you tube site - 2/24/2016   12:20:30 PM
  • 43
    OMG! I'm worn out just watching her - I obviously need to work on cardio! - 2/24/2016   10:49:48 AM
  • PATTILANGDON
    42
    Great. It's good to try. - 2/24/2016   1:38:44 AM
  • JEZZICHRISTINE
    41
    This killed me! It was great :) - 2/24/2016   12:51:50 AM
  • 40
    Excellent workout! - 2/17/2016   10:16:23 PM
  • 39
    whew, great sweaty workout! - 2/4/2016   10:56:17 AM
  • 38
    Slightly misleading description, but decent workout. Not for the feint of knee, however. It's horrendous for anyone with bad knees due to all the abrupt side-to-side work. - 2/3/2016   3:26:42 PM
  • ZHYOMARA
    37
    Nice definitely worked a sweat - 1/24/2016   6:25:28 PM
  • 36
    I made it through, YAAY!!! I'm going to save this one so I can do it better next time. - 1/22/2016   4:28:59 PM
  • 35
    Love it! Made me sweat like crazy.:) - 1/6/2016   1:58:03 PM
  • 34
    Awesome work out! Ty - 1/4/2016   11:47:17 PM
  • ALYWILL
    33
    Made it half way through today. I am so uncoordinated...I couldn't stop laughing! - 1/4/2016   7:59:45 PM
  • DANNYMUM
    32
    Wow good workout but didn't know I was that out of shape! Kind of did an intermediate session but at least I lasted till the end of the video! - 1/2/2016   7:55:52 AM
  • 31
    Wow--day 1 workout--only could last 12 minutes--will try the rest later! But did feel great! I may do day 1 for a while to build some strength--what do you think? - 12/10/2015   6:35:51 AM
  • 30
    Awesome workout! - 11/10/2015   8:15:49 PM
  • 29
    I love this workout - 10/27/2015   1:18:58 AM

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