This Heart-Pumping, 15-Minute Workout Is Perfect for Small Spaces

By , Jessica Smith, Certified Personal Trainer
Why is it that when people hear the word "cardio" the mind automatically goes to a painful hour on the treadmill or a sweat-soaked afternoon in a fitness class? Perhaps it was an elementary school gym teacher who made you believe that an hour of running several times a week was the only way to stay in shape, or maybe it's a perception that you created after walking by the exercise room at your gym and seeing everyone drenched and panting after too many burpees. 

Whatever the cause of cardio's often-bad reputation, if you want to get your heart-pumping, you don't need to carve out a full hour to reap the many physical and mental benefits of engaging in cardio training. No, that's not true at all. In fact, you only need 15 minutes. 

Using a mix of multi-muscle and multi-directional moves, this full-length home workout routine involves no floor work, includes low-impact modifications and keeps your heart rate in the endurance cardio zone. Throughout the workout, you'll also target muscles in the thighs, inner thighs, quadriceps, hamstrings, core, shoulders and more. With quick transitions between exercises my workout buddy, Peanut looking on, this is one cardio workout that will never feel boring or painful. 

Have more than 15 minutes available to sweat? Don't miss the full set of workouts in this series. Mix and match videos back-to-back to create a longer session. If you're brand new to exercise, check out beginner playlist video options, instead.

About the Author
As someone who struggled to lose weight for years, Jessica Smith found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes, which led to big, lasting results. Now, as a certified wellness coach, 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. Visit Walk on Walk Strong to learn more about her fun, results-driven programs for all levels of exercisers. 

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BOB5148 7/26/2020
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I like walking & the elliptical, would swim if I had a pool or lake nearby. Going to need this to get up to race walking as my cardio routine could use a boost. Report
Great workout! Report
Great Contents. Thumb up!


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Thanks for the great article. Report
Absolutely great Report
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Thank you for this one! Report
Let's go! Report
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Jessica Smith has some great exercises Report
Can't wait to get home and try this! I'm a big fan of hers!!! Report
Nice article. Report
Really like your workouts. The one mile walk and talks are my favorite. Report
Thank you for sharing some great ideas. Report
Great. Report
I hate cardio more than anything else, so I will try this one today. Report
Great and something to think about. Report
Thanks for the helpful advice. Report
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Easy moves - This is perfect for the hotel room when I'm on the road. Quick 15-minute workout - no excuses! Just get your fitness on. Report
Great! Report
You can pick which workout you wish to do. Report
I like Jessica! Report
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In 2015 Jessica’s Fit in 15 series was a game changer for this girl. In 15 minute increments she exposed me to numerous types of workouts. Fifteen minutes at a time I learned what I really enjoyed. I learned respect for the challenge of fighting my way to fit. Not easy, I had two fake knees, was morbidly obese with fifty plus years of living...many of them with unhealthy habits. I jumped right in, 15 minutes were doable. Seriously no excuse time. I love her philosophy, her extensive playlist of workouts, her form cues and modifications, annnnnd of course, Peanut, her furry bestie! Jessica Smith played a pivotal role in forever changing me...really no words. Try her too may become an enormous fan! Report
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Just got to do the work Report
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Very helpful and a great mini-workout Report
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This looks like a good morning Paula warm up. Like it!! Report