A Quick, Zero-Equipment Cardio Workout


By: , – Jessica Smith, Certified Personal Trainer
4/16/2014 12:00 AM   :  48 comments   :  62,038 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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  • 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
    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
    Great. It's good to try. - 2/24/2016   1:38:44 AM
    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
    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
  • NEWISA2015
    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
    Made it half way through today. I am so uncoordinated...I couldn't stop laughing! - 1/4/2016   7:59:45 PM
    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
  • MICHELE53073
    Awesome workout! - 11/10/2015   8:15:49 PM
  • 29
    I love this workout - 10/27/2015   1:18:58 AM
  • 28
    This was great.I feel tired but it was quite a workout. - 10/24/2015   2:31:54 PM
  • 27
    This was definitely a great work out that I am going to bookmark for future use. did it this morning in the room I am staying and I love to have options I can travel with. - 10/23/2015   8:56:40 PM
    Loved this workput 111 - 10/23/2015   1:04:54 PM
  • 25
    OMGOODNESS that was great and I did the modified version. I will be doing this till I can keep up in high gear. Thanks!
    - 10/23/2015   12:35:57 PM
  • 24
    Great workout! - 10/22/2015   7:54:31 PM
  • 23
    I found this workout through the 28-Day Bootcamp Workout Challenge..what an awesome workout!! I will definitely be doing this one a lot! - 10/5/2015   11:32:07 AM
    I was fortunate to stumble into this workout this morning. I needed a jump start. Thanks. - 9/5/2015   8:16:00 AM
  • SANDRAD1955
    Great workout did low impact because I have fibromylagia and was able to do the entire workout Thanks - 9/4/2015   8:23:16 AM
    neeeed this, thanks!
    - 9/3/2015   1:08:40 PM
  • 19
    This was my first workout of any kind after a week off (everyone in the house has been sick). I did the lowest intensity, and it felt so good I couldn't help but up the intensity before the end! Great video! - 9/2/2015   8:46:55 PM
    I'm trying to add this to my fitness tracker but it doesn't come up on any of the searches I try. How many calories does this burn so I can add it? - 8/31/2015   11:26:17 AM
  • 17
    Loved this! Had to take a couple of breaks, really showed me how out of shape I actually am but proudly completed it, yay! Can't wait to see if it's any easier after I have completed the 28 day home workout challenge! - 8/30/2015   10:59:32 PM
  • 16
    Great workout! I was so out of shape that I didn't know what I could do, she gave options so I could work with what I was comfortable with and challenge myself at the same time! Felt the burn! - 8/22/2015   12:25:15 PM
    What a great work out! Thank you!
    - 7/31/2015   12:15:21 PM
  • 14
    WOW! This is a heck of a workout! - 7/15/2015   10:28:46 AM
  • 13
    Since I couldn't go hiking today, tried this. Definitely worked up a sweat. Since I did the low impact version, I used the " Aerobics, general, low impact (including Walk Away The Pounds)" option in the fitness tracker. Will do this one again. - 2/28/2015   1:05:27 PM
  • 12
    I love Jessica. I also love that I can get youtube to work on my tv through my tivo. - 10/15/2014   5:55:41 AM
    If it helps, I'm female, 168, burned 184 calories according to my BodyMedia. Use one of SP's generic "cardio dance" entries if you don't use a tracker. - 7/29/2014   10:21:19 PM
    Great workout, can't stop sweating. It seems no one on SP is responding to questions about calories burned. How about adding this to the other featured cardio videos so we can track the calories? - 7/21/2014   10:52:50 AM
  • JENNYK717
    I do a workout like this how do I enter into the calories burned area? - 5/21/2014   11:53:33 PM
  • 8
    Fantastic workout. Loved the music, no equipment or space required, and Jessica's great attitude. My only wish was that I could hear the music better. - 5/1/2014   3:59:22 PM
  • 7
    This is something I am going to try later on today as part of my exercise. Does anyone know about how many calories this burns so I can enter here on SP and MFP?
    Thanks in advance. - 4/24/2014   1:21:10 AM
  • 6
    Yep! As I expected I did not make it all the way through this video... I made it to the 8 min mark and then took a break and drank a little water, and tried some more and did about 2-2.5 minutes more before I was like wait no I'm actually done! That being said though I was tired out done, not going to be feeling this for days in pain done, so that was good. And I did the full intensity options for those 10ish minutes. Next time I think I'll try the lower option intensity options and see if I can last longer.

    I really like this work out. It was fun and energetic. There were quite a few "jump" options but even though I tried them they didn't hurt my knees which I find happens with most jump type exercises. I will admit it was a bit hectic for me to follow along (I have terrible coordination!), but I can already tell that I with just a few more run-throughs I'll have figured out where my arms and legs are supposed to be! Definitely a video to revisit! - 4/19/2014   5:06:29 PM
  • 5
    Great video. I do love how Jessica makes you feel like your just hanging out with your best friend. Will be doing this again! Thanks, Jessica! - 4/16/2014   8:31:50 PM
  • 4
    loved it! I did some of the modifications, it kicked my butt!
    - 4/16/2014   4:54:42 PM
  • 3
    Whoa that looks like a pretty intense but fun workout! I was exhausted just by watching the first 10 minutes. Definitely will be trying this one out and I hope I'll be able to get through it all. If not though that'll give me something to work up to!

    I really liked how encouraging the instructor was without being too over the top; very friendly as if we were just hanging out and I like that she showed a ton of different options for differing levels of fitness ability/intensity level and without making hierarchical judgements about which one was the RIGHT way. I've noticed that sometimes without meaning to fitness instructors will be dismissive when they show possible alterations or will express in tone of voice etc their disdain for them. I like that she was very positive about fitness being what's right for each person without being preachy about it. - 4/16/2014   3:35:16 PM
  • 2
    It makes me happy that I already did this video! And I louuve it! It's great, you WILL feel the heart rate going up. - 4/16/2014   12:38:55 PM
  • FYFE82
    Love Jessica Smith!!!! - 4/16/2014   6:57:19 AM

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