30-Minute Stepping Strength Total Body Workout with Dumbbells no Floor Work, Walking Circuit Workout
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- Опубліковано 10 вер 2024
- Join me (and Peanut!) for this full length 30-minute home workout that you can do in a small space, with minimal equipment. This non stop total body cardio and strength session uses two sets of dumbbells (one light set for smaller muscle groups like the arms, shoulders and upper back and one heavy set for the legs, back and chest) and keeps your heart rate elevated the entire time for a 2 for 1 workout. This cardio strength routine combines compound, multi-muscle moves with continuous lower body movement to maximize your workout time, build coordination and even sharpen your brain. This total body cardio and strength training session burns calories (both during and after the workout!) by targeting the muscles in the thighs, inner thighs, legs, quadriceps, hamstrings, core, arms, shoulders and abs with exercises like squats, lunges, overhead presses, biceps curls, triceps extensions, bent over rows and more.
Equipment: Dumbbells (I’m using a set of 5 lbs and 10 lbs, your weight should depend on your fitness level)
Intensity: Moderate
Floor Work: No
Like this workout? Don’t miss our floor work free standing strength program, “Walk On: Get Strong” available on DVD and digital download.
Get it on DVD exclusively on Amazon: www.amazon.com...
LINKS:
Learn more about our 8 Week Program here: walkonwalkstron...
(Learn more about all of our complete programs here: bit.ly/2htSuwk)
Find all our favorite home workout gear here: www.amazon.com...
Connect with us after the workout for more fitness, tips, motivation and more!
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![16-Minute Total Body Time Saving Standing Strength Circuit [Floor Work Free!] Workout](/img/n.gif)
Many years of instructors and exercising regimes - but there's no better instructor than Jessica. Modest dress, tolerable background music, and always emphasizing form - which is everything in proper results. And, best of all - home videos where no weather or covid considerations. Primo!
Thanks a lot Jessica! Though we have never met in person, I consider you a significant person in my journey to well being. I've been following you since 2008. You helped me so much to develop the habit of doing strength exercises🥰
These are my favorite workouts - walking/strength with no floor work. Thanks so much Jessica!!
I have wasted WAY too much time and suffered too many injuries when all along THIS is what I should've been doing. Jessica Smith is a workout creator GENIUS!! You think you won't get in a great workout with high impact? Think again!!! I am a total believer in EVERYTHING Jessica!!!
This one is absolutely perfect!! Seriously! Low impact cardio, compound strength, no joint destroying moves....you just feel amazing afterwards!!! That's how it should be.
And Peanut!!! Peanut makes me so happy!! Right by his Mama the entire time!!!
I really can't say enough amazing things about Jessica and her workouts. Thank you for doing what you do, Jessica!!! You're the BEST!!!
SO MUCH STRONGER!!! than 2 months ago when i commented on this one. YAY ME! (thank YOU)
Spring Ahead Plan 2021! This is workout 2 on the plan and man was it a good one! Jessica this is where you shine. Mistress of the weightlifting cardio mash up!
This is by far one of the best workouts ever. No floor work helps as I have some issues. I am sweating!!!! Cardio and strength combined is a win win!!! Love this! Thank you!
I'm in the middle of a nasty cold and yesterday couldn't even get through 10 minutes of a workout. An I typically do 40 minutes 6 days a week! I found this workout saved in my faves folder and decided to give it a go. It was PERFECT for me today! Enough to get me sweating, but not too much that my aching and weak body couldn't keep up. And even though this was a slower pace than I'm used to, I was SHOCKED to see I burned 300 calories in the 30 minutes! Thank you so much, I love your videos and you helped me so much today ♥️
LEE
Thanks, great workout. Love not having to jump up and down from the floor. You are excellent.
I've been neglecting my strength training for months @_@ I love this channel and the variety of strength building workouts. Weights, no weights, barre, cardio, pilates--it's got range! Love it! This blast was fun and didn't leave me wondering when will it end or max me out too early!
I have been loving this workout! I do it once or twice a week at lunch (I work from home) and it is a great way to incorporate strength training into my routine even though I am very inexperienced in that area. Also, while I'm commenting, I wanted to thank you for your walk-and-talk series. I work from home and can also struggle with social anxiety, which is not always a winning combo. Your videos are a lifesaver for getting me out of my seat and moving my feet while meditating on an important topic. Once I do the first mile, I can usually convince myself to walk a couple more outside which is very therapeutic! I hope you consider making more. :)
I work from home and also have social anxiety! We should be friends. :)
It's crazy that a workout can be so gentle but so intense at the same time! Love that pup too :) Hi Peanut
BootyCamp Fitness The 10 mins workouts are intense, too. She's amazing and my favorite
This was fun but challenging! Great way to start the day on my 64th Birthday! Thanks to you both!
Wishing you a very Happy Birthday Theresa W!
Wow Jessica, what a clever combination of weight and cardio that is both do-able and challenging at the same time! You really have a talent for designing great work-outs, thank you for sharing them on UA-cam.
In just 30 minutes, you got in cardio, strength, flexibility, core, and balance---and made it fun! I prefer doing yoga and qi gong and dance, but I know I should be doing weights as well. This was perfect. You give such good instructions. Sometimes I swear you are seeing what I am doing and cueing me---so I immediately adjust and avoid injuries and maximize my workout. Always such a treat when you post a new video. THANKS!!!
I just finished this workout, which is one of my new favorites of Jessica's. I just have to say that the phrase 'sit back in your hips' has taken on an additional meaning for me lately, while I have been holding my sweet new TENTH grand baby. When you are holding a newborn that you don't want to jostle, it's great to be able to go from standing to sitting in a rocking chair in a smooth easy movement, thanks to Jessica's workouts!
Love that Carolyn! Congrats to you on your beautiful grandbabies! What a wonderful example of why we train- to stay strong for those we love so much 💗
I’m currently doing her 5 week summer workout and I’m on week two. I’m so grateful for her workouts and that she put these together.
I've followed and used your UA-cam workouts for years and yet I still find new ones I haven't tried and get surprised how challenging, yet fun they all are. Please keep doing what you're doing, it's wonderful and your positive energy keeps us all going with you!
Another great workout Jessica. Thank you for your energy and enthusiasm. Definitely saving up my pennies for WalkStrong3, because I know it's going to be fabulous. You have been with me on my health and fitness journey since 2014 and helped me become fitter, (much stronger) and healthier without burning out like I used to do! Thank you for being you. You are an amazing human being and we are all blessed to see your smile (and Peanut
Wow👍👏👏👏👏👏I love this workout sooo much. What I like most is how incredibly unique and creative your routine is. So many workouts are very similar but you have so many moves I've never seen before. And it was heaps of fun but very effective and really got me sweating it out bigtime. An hour ago I was sitting in front of the heater with a jacket on. After this just opened the door to let the cool air in😰
Thanks so much for this brilliant workout💞
I think this is the best workout you’ve ever done! I can’t get enough. This is my “go to” Monday every week. Thank you!
This was AMAZING! I love strength training that has a cardio effect! This was challenging enough to keep me wanting to do it more to see my strength improve. Thanks for this workout!
This is such a great workout. I've done in many times over the years. Perfect combination.
Day 1 of Week 2 of the January 2019 Challenge completed!!! Love this workout!!! After doing this workout only 2 months ago, I have improved quite a bit! I was able to do the whole workout with my 5# and 8# weights! The tricep kickbacks I had to drop to one side at a time for the last few reps. But the rest I was able to do all the way through. I feel like I'm getting back up to my old strength and stamina finally! Thanks Jessica and Peanut!
Lara Sparks This January Challenge is excellent isn’t it? Today is Day 26 for me and I swapped “Tred and Shred” for this really excellent workout.
I am so looking to see what’s in store for February.
For this and all your videos, thank you Jessica❤
I just did the 30 minute stepping strength after recovering from hip replacement surgery. I wasn't able to complete the entire video workout but I know I will eventually. This is the first Jessica workout I've tried and I'm very happy with this workout! I can see how this is going to be very helpful in regaining my strength and balance! Thank you Jessica!
I'm 53 and do cardio exercises at least 3 times a week... Like really... Have I ever enjoyed a workout this much!!! Thanks a mil!
Love it! Thank you Jessica.
This was the perfect workout for getting back to my daily exercises after just having recovered from Covid. It was challenging yet gentle. Thank you!
Thank you so much, i love your work out routine Jessica ❤
My first day with a 30-minute workout... feel such a sense of achievement. I started out with the 10-minute workouts just 3 months ago. Yeah!!!!!🤸♀ Thanks, Jessica
So good! I'm a huge relatively inflexible guy and there's a wonderfully deceptive quality to the compound and oppositional movements you seem to prefer (not to mention the balance aspects...). Not only do I build a harder sweat than I imagine when reviewing the workout prior to doing it, during post shower chores and reflection, I find my hips, back, shoulders, everything surprisingly open and responsive. Brava!!!
Love cardio and strength combined! Great moves! Can't wait to try it!
Thank you!
Wow what a difference it makes with the cue to relax your grip and utilize your bicep during the bicep curl. Of all the videos I’ve done and classes I’ve attended - Why is this the first time I’ve heard that?! Glad I finally heard it today. Thank you, Jessica Smith, for the great workout today following this video, and the impact on my future workouts with your great info!
Wow! This was a fabulous workout! At one point, I thought that my 4 lb. weights were a little light, and that I should have gone for the 5 lbs., but--by the end of the workout--I was satisfied that I had picked the right weights. For the heavy weights, I used 10 lbs, which also turned out to be the right choice. My fat was sobbing uncontrollably by the cool down, which is exactly what I needed. One of the best parts of the January Jump-Start Challenge is that I'm discovering UA-cam videos that I've never used before and might never have found on my own. Thanks, Jessica, for another great workout!
Day 2 of the Spring Ahead Challenge completed! Still needed to use a mixture of my 3#, 5# and 8# weights, but I definitely was feeling it! Sweaty as usual! Thanks Jessica, and Peanut!
Thank you so much, Jessica, for the You Tube workouts! They have been a life saver during this time when I am unable to attend an exercise class!! Forever grateful!
Thank you, Jessica! This was perfect for me today. I so appreciate how you're able to make videos that feel worthwhile but aren't absolute killers; makes me feel like I can always get started regardless of energy level at that moment.
Kelly Fischbein I know! Her ‘non killer’ workouts do slay me BUT teaches me exercising doesn’t have to be painful! Her exercises are a perfect blend of doable and whew... I’ll come back to this one in a bit 🤣
Would love more like this Jessica! I hope all is well in your world. 💜
Thank you for this workout. I was looking for the perfect cardio/weight combo and this fits the bill. Plus I'm not having to get up and down off the floor for the moves, which is a plus!
Good start to week 2. I almost didn't get it in, but got myself up to do it after dinner. So glad i did. I'd done this one sometime during the month of december. It was good to see how much more fit i feel doing it again, already. Thanks
vicki forrest kensinger It is Day 26 for me today and as I don’t have Tred and Shred I did this routine. I am so looking forward to Fusion February 😀😀😀
Love the puppy's comments too! So cute!
thanks for this one. My kids and I have been ill a lot in the last few weeks so it;s been hard to fit exercise in. This was a nice gentle (ish!) workout to ease myself back in. I've loved your workouts for years, thank you so much for them.
Thank you for these excellent, varied, and very professional workout videos you post. Presently as a housebound retiree, I enjoy keeping in shape exercising along with you and Peanut. Keep up this great online community service because we love it
Thank you so much for moving with us James! Please keep up all of the wonderful work you are doing taking care of your body and your health. Happy holidays to you! 💓
love your strength training videos... Just as cardio intensive as your cardio alone plus a little muscle building to boot!
I just started your Spring Ahead program. I honestly didn't think I could make it through a 30 minute workout, but I feel good afterwards. Thank you for your videos!
I think today is the first time I saw this workout, don't know how I missed it. Going into my favorites. Did first thing in the morning, what a great way to begin the day. Thanks Jessica.
Thanks for adding some stepping to the weight training. I really enjoyed getting in those extra steps while working with the weights. Thanks for another great workout. Love to Peanut!!!!
LOVE LOVE LOVE!!- I felt bad that PEANUT couldn't find her bone. Thank you Jessica for another great work out!! 💖💖😙
Awesomeness! This Lady is to me what Jane Fonda was and still is to my Mom.
OMG!!! How have I not done this one yet?!?! I guess it slipped though the cracks for me! It was a great workout, very tough! And now I'm quite sparkly! I tried most of it with my 8# and 5#, only dropping down to 3# for the last few reps of shoulders. Considering I haven't been working out regularly for a while now, I was able to make it through the whole thing! Thanks again, Jessica!
Day 8 of the Summer of Strength Challenge completed! Glad I got a workout in, as I wasn't feeling it before hand! Felt good, and now sweaty! Thanks guys!
Thanks so much for this, Jessica (and Peanut)!!
Thanks, Jessica! I did the workout this morning and enjoyed it. I especially love seeing little Peanut!!!
Oh dear, that was rough for me, even with just 3 and 5 lb weights! Just goes to show how much I need to do it! Got my sweat on and am feeling accomplished now. Thanks, Jessica (and Peanut).
Done! Thank you Jessica! ☺
SOS Day 8 done! Loved this sweaty strength and cardio workout. I especially enjoyed the flow of the exercises without repeated sets.
I love this workout so much because you can get cardio and weights mixed into one!
What a great workout. I come back to it again and again!
This was an awesome workout!! I am dripping!! I've been "following" you for quite some time now. I have a few of your workout video sets that I've ordered. Your mom is in them. She is my age. I've been working out for many years, but i've noticed over the years i'm not as flexible as I used to be. Your instructions are perfect! If older people are not strength training, it might be a good idea to start. Talk to your Dr. first though!!!
I’m here in 2023 with this oldie but goodie
Thank you Jessica for another awesome workout! It's easy to lose sight of what is important and get caught up in comparing workouts or how one's body used to be. I really enjoy your workouts for the challenge and for getting me to MOVE! Such gratitude
Poor Peanut, she looked so distraught trying to find her bone! I enjoyed this workout! It is another great one Jessica!
Thank you so much, Jessica. You made my day. Have a good one for you too💕
Thanks, Jessica. Hope to get back into this full body routine in a few months. Have had rotator cuff surgery so it will be awhile. For now, am working on as much walking as possible.
great workout. I'm over 60 years old. I have to get used the balance. It gives me time to get used to it. Before this workout, I lost 10 lbs. I walked 6 days a week. I wanted to do workouts. I found this. I will keep doing workouts. Thanks!!!!!!
What a great way to start the day, thank you Jessica
Wow! My first time trying this.....love it! The weights are such a bonus. Love 🥜 too! Thank you very much😊
great workout - ginny the 5 month old springer spaniel puppy enjoyed it as well
Brilliant after a break🥰
I really like this workout, I come back to it again and again! Thanks so much, Jessica!
That "Time to Shine" track at the end is pretty great! A classic workout! :)
First time doing this wonderful workout on Jessicasmithtv and I just loved it. It has everything-strength, cardio, flexibility and you can amp it up by adding more weight or doing more high intensity cardio -it's for everyone! Thanks Jessica!
Still doing this workout. I love it!
I thought that would be a nice gentle workout, ummmmm not so much. I love how Jessica fools me into thinking I’m having fun! Love ya ❤️❤️
This workout rocks!! Please keep up the cardio with weight workouts, they're really awesome and so are you!
Thanks for the great workout, Jessica! My two dogs watch me while they half nap on the couch 😉 Peanut is adorbs ❤️
I always love Jessicas workouts!!
Didn’t think I was going to make when got to single leg dead lifts. That was great. Thank you. X
You have the best workouts! Many different moves! So much fun and it goes by fast!
Hey, Jessica! I'm with your great workouts already years, but this one I tried only today. It's amazing! Thank you :)
Challenging! Thank you, Jessica and Peanut!
A bit behind on this, but finally completed Day 14 of the February Fusion challenge! I still love this workout, very challenging! I still used by 5# and 8# weights throughout, but still had to drop to one side each on the last few reps on the tricep kick backs. And yet again, a sweaty mess at the end!
This one was amazing. I didn’t really feel it until I hit the stairs at work this morning. Thanks for all your hard work for us Jessica
Love all your videos! There are so many! The ones I've done, never disappointed!
Jessica smith you are awesome! Thank you for providing these workouts that I can do at home!
I love this workout-actually really enjoy them all. You explain and demonstrate the exercises so well. I am limited in what I can do, but with your alternatives I can always find something to do. Keep up the great work. You are so appreciated!
Yay! Another great workout from Jessica! I look at You tube everyday waiting for a new one from “You”.... thank you! And I love when you bring on the 30 minutes or more.
THANK YOU SOOO MUCH! This was sooo great for me! I'm recovering from big toe surgery and it was perfect! Please, more low impact videos~ Thanks so much! Carolann
Great workout. I really like the no floor part. Thank you for all the YT videos you do for us
Really enjoyed this workout it was perfect for me (a beginner/intermediate) to push myself but in a good way and also help me realise I can do more than i think! More like this please x
One of my favorites!!
I’ve done this one several times. Always a good work out!
Day 2 of the Spring Ahead Challenge completed! Feeling a little weak today, so I had to drop down to my 3# weights for the shoulder moves, and tricep kick backs. But finished off strong with my 8# weights for all the heavy weight moves! Still love this workout, great total body strength and cardio, love it!
Whew I am sweating. Still trying to do the January Jump Start. I was sick again early last week so I'm only on Day 7 for January and here we are almost done the month, but at least I am doing it and I can feel my body getting stronger and feeling a little better. It all counts!
Hi. Would love to see more of these videos. Blessings!❤
Yay! Adding this to my Favorites! Thanks Jessica for uploading!
Great workout. I’m 71 and felt like I did something good. Thanks
Jessica, you always have the perfect video.
Jessica - I've been a subscriber and fan for years. I don't know how, but you've outdone yourself - LOVED this workout! Thank you so much!