A Quick, Zero-Equipment Cardio Workout

By , Jessica Smith, Certified Personal Trainer
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

KHALIA2 8/3/2018
Thanks, Jessica! Report
DWROBERGE 6/30/2018
great fun Report
ALEPEQUIJADA 6/29/2018
Great! Report
GEMINI1977NM 6/25/2018
thx Report
KHALIA2 6/15/2018
Thank you! Report
NASFKAB 5/31/2018
Great workout thank you Report
MOONDRAGON29 3/10/2018
that was fun to do. Report
MSJENNIFERVT48 3/9/2018
Thank you very much...Even though I found it a little difficult to keep up... I kept walking in place using the in place walking as my go to move when I had trouble. I can't wait till I get more fit to try this Video again! I made it to a few seconds over 13 minutes... and it was a struggle. Report
IRONADONIS 3/3/2018
Thx. Report
SISTERPRETTY 2/27/2018
thanks.... Report
PRUSSIANETTE 2/3/2018
Had to do low impact with less speed, but I did it. :-) Report
FOGEL92 12/29/2017
How do I add this to my tracker??
Report
EO4WELLNESS 12/18/2017
fun Report
PAMBROWN62 12/14/2017
Whew! This was awesome and I got one heck of a workout. Plan to do this one again. Now I am going to go drink a gallon of water.😂😂 Report
GYPSYHOLLY 12/1/2017
Totally kicked my butt. :) Report
SANAABUBACKER 11/30/2017
What is the calorie burn for this workout? Report
REEDSKI 11/3/2017
The phrase "multi-directional moves used in this workout" scares my trick knees and ankles. Report
NOSBOD3 10/31/2017
Tried this for the first time. I had to modify it quite a bit, but still sweating by the end. Nice that I can do it in a small space w/o equipment. Report
KOUNOZ 10/31/2017
Really impressed !, i am totally a beginner and found it perfect, and specially not boring and full of movement and energy , thanks. Report
Nice alternative to my regular workout. Report
Thank you! Report
How do you add to Spark workout tracker? Report
I like workouts that do not require equipment. Report
DKSPICE1
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! Report
Awesome!!! Report
zero equipment ones are the best Report
MSJAYMEM
Great workout. Had to modify most of it, but it's better than sitting on the couch! Report
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. Report
How do we add this video to the fitness tracker? Report
I copied the YouTube address that did show up and found the video. Here is the link:
https:// www.youtube.com/watch?v=emVqKNhMXR0
Report
so where is the video??? Report
Is the link broken? I have other things I can watch, but was hoping for this one. Report
TRAVELTHEUSA
No video. Report
The link doesn't work so I enjoyed Andrea Metcalf's Boxing Dance video for 24 minutes. Thanks! Have a fantastic Friday! Report
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! Report
TAMARAUNDERKIRC
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:) Report
Fun and the low impact was doable even for those of us who haven't done aerobics for more than 2 years! Report
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. Report
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 :) Report
How do I include these workouts in my fitness tracker? How many calories per workout? Report
SKITANDFINNY
How many calories does this workout burn? Report
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 Report
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! Report
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! Report
ROZELYNN
I gotta admit... I'm way too uncoordinated to follow this. Report
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! Report
Great workout! This was my first day. I am really out of shape.
Report
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!
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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!!! Report