20-Minute Strength + Walking Workout (2000 Steps, All Standing, No Repeats)
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- Опубліковано 24 чер 2024
- Build total body strength and get your steps in with this low impact, 20-Minute Strength + Walking Workout! This workout is done from an all standing position, no repeats!
This standing workout is a great addition to your workout routine if you're short on your step count for the day. I personally aim for 8-10K steps a day, and got over 2000 steps in with this 20-minute workout.
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✨THE WORKOUT: 20-Minute Strength + Walking Workout ✨
► EQUIPMENT: Dumbbells. We're using 10-20 lbs.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTQ5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 4 Working Blocks
✔️ Timed Intervals (~around 2 minutes of cardio/walking into 2 minutes of strength training)
✔️No Repeats and All Standing (only do each exercise once)
►Workout Outline:
1️⃣ BLOCK ONE:
CARDIO
1) March in place
2) 2 Lateral Steps + Overhead Press R/L
3) V-Walk
4) V-Walk + 2 Jacks
5) Lateral Heisman Runner
STRENGTH
1) Side-to-Side Squats
2) Bicep Curl + Press
2️⃣ BLOCK TWO:
CARDIO
1) Jump Rope Heel Taps
2) Wide/Narrow Fast Feet
3) 3 Count Forward Back Runs + Front Kick/Rear Kick Right
4) Press Jacks
5) 3 Count Forward Back Runs + Front Kick/Rear Kick Left
STRENGTH
1) Curtsy Lunge + Reverse Lunge +Switch (MOD: Double Regular Lunge R/L)
2) Deadlift + Stack On Back Rows
3️⃣ BLOCK THREE:
CARDIO
1) Inner Heel Taps
2) Lateral Shuffle
3) Punch + Tap
4) 4 High Knees + 4 Butt Kicks
5) Jog
STRENGTH
1) Lateral Squats
2) 1 Overhead Press + Stack On Overhead Triceps
4️⃣ BLOCK FOUR:
CARDIO
1) Double Standing Crunches
2) 3 Shuffle Jabs Front + Shuffle Back R
3) Speed Bag + Boxer Shuffle
4) 3 Shuffle Jabs Front + Shuffle Back L
5) 5 Second High Knee Sprint + 3 sec recover repeat
STRENGTH
1) Sumo Squat + Alternating Chest Fly
2) 4 Overhead March + Switch Press
►TIME STAMPS:
00:00 Workout Introduction
01:10 Block One
05:45 Block Two
10:55 Block Three
15:50 Block Four
21:55 Cool Down + Stretch
❤️ Learn more about the benefits of strength and cardio workouts in this blog post:
www.nourishmovelove.com/stren...
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3TP69hl
► lululemon Wunder Under Leggings (25") -- creatoriq.cc/47QDQHd
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3TP69hl
► lululemon Wunder Under Leggings (25") -- creatoriq.cc/47QDQHd
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
_________________________________________________________
⭐️ TRY MORE of My POPULAR Strength and Cardio Workouts on UA-cam:
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► 15-Minute Standing Cardio Workout -- • 15-Minute Standing Car...
► 15-Minute Standing Cardio Workout (2,000 Steps, No Repeats) -- • 15-Minute Standing Car...
► 15-Minute Full Body HIIT Cardio Workout - • 15-Minute Full Body HI...
► 15-Minute Cardio Workout At Home (No Equipment + No Jumping) - • 15-Minute Cardio Worko...
► 15-Minute Low Impact HIIT Cardio Workout - • 15-Minute Low Impact H...
► 30-Minute Bodyweight Tabata Workout - • 30-Minute Full Body TA...
► 35-Minute Low Impact Cardio At Home (NO REPEATS + No Equipment) - • 35-Minute Full Body Ca...
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#cardioworkout #standingworkout #lowimpact
O wow. New favorite. i would love a 30 and 40 minute format in these - seriously. Steps and strength???? feeling soooo accomplished!
So glad you are loving this workout! You are so awesome!
Same here!
me too!!! I would love a 40 minutes format
This really was great! Would also definitely love to see one of these for 30-40 minutes! Perfect combination of strength and cardio which is my fave 😅 thank you so much!
I agree. Great format and workout. I'd love one in 40 minutes length too.
Perfect Saturday workout! Would love this format but bodyweight strength for travel :)
That is great feedback - thank you!
Great workout for someone just getting back into exercise in mid-40s with significant weight to lose! Thanks again for modifications!
So glad you enjoyed this!
This is definitely a new go to!!! I’m dripping sweat and also got 2,000 steps!!! I love the step workouts so much and the addition of strength so good!!! 💪🏼🔥✨
Way to crush this workout and those steps! You are so awesome!
I just did this! It was a solid workout! I love this style that inculudes steps !! More of this ❤❤
So glad you are loving this solid workout!!
For this pregnant mama, this was perfect! Thank you Rachel for doing modifications! This is one of my new favorite workouts!
You are so awesome mama!!!
I absolutely love the walking workouts! They are amazing for the days when I don’t feel like working out at all. Thank you for creating such a variety of workouts- I can really see that you and the whole team are putting your heart in NML and I do appreciate that 🥰 And as you said- have a great day!
So happy to hear hear you are loving the walking workings!! Thank you for choosing to sweat with us! You are so awesome!
Oh my goodness. LOVE this workout. This is perfect for a day like today where I do not feel like working out at all, but love how this is all standing (even the cooldown) 😅 and can knock it out in 20 minutes. Thank you for all you do! Love your workouts!!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
I did NOT want to work out today! This for the bill to keep me moving. Thank you!!
You can throw a bag of buttered biscuits on your videos and it will land on a great workout! I legit worked up a sweat thank you and god bless you for your content
Way to crush this workout!
What I love about this - it’s all standing, no repeats, dumbbells involved (not just cardio) and the time is a perfect topper to your other 30 minute workouts that I do. Would love to see more of these mini sweat sessions. Thanks Lindsay!
So glad you are loving this workout! Thanks for sweating with us!
This is perfection! Do you have more workouts like this? If not, please make more❤
Yes! www.nourishmovelove.com/15-minute-at-home-cardio-workout/ and www.nourishmovelove.com/beginner-weight-loss-workout/
Cardio + weights! Yes, please! Loved it.
So glad you are loving this workout format!!
Loved this one. Worked up a good sweat. Would like a longer one in this format.
So glad you are loving this workout! Way to get it done!
Proud of myself because that was fire 🔥 😢😢😅😅😅 THANK YOU 💚
You should be so proud! Thank you for choosing to sweat with us!
This is a sweet workout. I agree this is perfect to get some strength and steps on days you just need a little break. Loved the no repeaters.
So glad you are loving this workout! It goes live again on Thursday!
I have been doing your workouts for about 4 years and this is my favorite style. Especially as a stay at home mom to 3 littles and Especially in winter. Would love to see 30 minutes options. Thank you!
Yes! I'm also a SAHM and love this format so much! ❤
Thank you for choosing to sweat with us for four years! You are so stinking awesome!
First work out after being sick, what a great 20 minutes! I am downloading this to take on vacation with me. It'll be great for a hotel room, water bottles make great weights! Thanks so much ladies!
Great idea! You are so awesome!
Great one for an early Sunday morning before church :) Would love more of these and maybe even longer.
Way to crush this workout!
Awesome Sauce workout--- I agree, please longer versions!! Thank you so much!
YEAH! Way to get it done!
Oh my goodness this was KILLER in such a good way!!! Pleeeease more of these!!! 🎉😅 I loved it so much❤
So glad you are loving this workout! You are so awesome!
I’m so excited to try this workout! Love seeing this different format. It has a bit of everything 🔥
Way to get it done!!!
Oh my goodness! I had some major Friday fatigue and thought this would be a good one to try. I was surprised at that sneaky hard work put in. SO GOOD. Thank YOU ❤
Way to get it done! You are so awesome!
Phfewwwweeeee! 🥵🥵 first time doing this workout - loved it - sweat is running - thank you Rachel, Lindsey and @nourishmovelove team! 💜💪🏻🍌
Way to crush this workout! Thank you for choosing to sweat with us!
Loved loved loved this workout! Definition of "quick and effective" for sure. Perfect combo of doable cardio and strength!
So glad you are loving this workout! Way to get it done!
Such fun! My heart rate stayed high. Loved the alternating cardio and strength, no repeaters too. 😊
So glad you loved this workout! Keep up the great work!
This was a little different than most of your workouts! I liked it.
Way to crush this workout!!
I wouldn’t have worked out today without this video ❤❤ thanks so much for sharing it
Way to get it done!
I loved this one! Good option for when you are short on time but still want to get a workout in. Thank you!
So glad you are loving this workout! You are so awesome!
Fun format to do in the evening when it was too late to get out for a run! Thanks! 185
So glad you are loving this format! Thank you for your support!
It’s amazing what you can do in 20 minutes! I had to pause a couple of times to catch my breath 😅 Thank you for the workout!!
Way to crush this workout! Thank you for choosing to sweat with us!
I am so glad I found this channel! Excellent job 🎉
So glad you found your way to NML!! Way to get it done!
Cardio & strength! Yay yay yay!! 🙌🙌 love it!!
Way to crush this workout!
Another workout that I absolutely loved!! Thank y'all for these awesome at home workouts!!
So glad you are loving this workout! You are so awesome!
Omg, I loved this. I was feeling pretty sore and this was the perfect workout.
So glad you are loving this workout!
This was fantastic!!! Loved the format. I have been sick this week and this was the perfect workout to step back into working out. Thank you!!! ❤
Thank you so much!! - Rachel
I keep coming back to this one! Love it! Thanks ladies!❤️💪😊🥵
So awesome!!
I keep going back to this workout as it covers all bases in one workout - LOVE IT, LOVE IT😸👏 Please do more of these workouts - 30 / 40 min versions 😊🙏 You guys are so awesome - best way to start the day!💐
Love it!! Thank you so much for choosing to sweat with us!
@@nourishmovelove Wouldn't consider anyone else now 🙌
Needed this while trying to stay active with a cold, took it at my own pace but it was the perfect for me today. NML is my go-to at home workout channel, thanks guys, you're great!
I'm so glad you loved this one!! Hope you feel better soon!
Way to get it done! You are so awesome!
I love love love your account❤ found it only 3 days ago, no idea why it took me so long😮 can't decide which video I am doing next, so exciting. Just rescheduled my workout routine to more strengh and cardio (instead of barre and trx) and feel so much more powerful 💪🤩 thank you so much, your a huge inspiration and looking forward to all the hard workouts 😅 no pain no gain 😊🎉
So glad you found your way to NML and have been loving the workouts!! Thank you for choosing to sweat with us!!
Was just what I needed after being so sore from the leg workout this week! Thank you!
Way to get it done! You are so awesome!
Awesome! Love high intensity walking workouts! So hard to find!!
So glad you are loving this workout! keep up the great work!
I loved this workout! More like this and possibly add some standing abs. So steps weights and core! Loved this! Thank you!
So glad you are loving this workout! Here are more to try: www.nourishmovelove.com/15-minute-at-home-cardio-workout/ and www.nourishmovelove.com/beginner-weight-loss-workout/
LOVED it! Thank you…feeling accomplished when I didn’t feel like doing a workout tonight :)
So glad you are loving this workout!
please more like this, it's only 20 minutes but i'm drenched in sweats!
So glad you are loving this workout! We have more coming soon!
Man, this was the perfect workout for the day!! I’ve been inconsistent in the last two months due to sickness running through our family, and honestly my mind was the biggest obstacle to me getting back into it. This workout kept my mind engaged and the *no repeats* gave me a boost of confidence! Always so thankful for the diversity you offer! 👏🏻
Way to start off your day strong!! You should be so proud of yourself!
I saw this new workout after doing round 2 of MetCon and knew I had to try it! Lots of fun new moves! I've loved these step workouts for when the days are short and it's cold/rainy outside... adding in strength made it even more my style! Thanks ladies!
So glad you are loving this new workout! Thank you for choosing to sweat with us!
Thank you thank you so much, I thoroughly enjoyed this workout and I will do several times a week. Hit on so many things that I love doing weights, kickboxing, working with my legs which I hate. Hope to see more of these in the near future once again thank you.❤❤
Thank you for choosing to sweat with us!!
i absolutely love the shorter workouts. especially when they are as effective as yours. please keep the all standing 10-20 minute ones coming. 💪🏾🏋🏾❤️
So glad you are loving this workout! Here are more to try -- www.nourishmovelove.com/15-minute-at-home-cardio-workout/ and www.nourishmovelove.com/beginner-weight-loss-workout/
just finished it. followed rachel and definitely worked up a sweat. this was a great one ladies🥰
Excellent. Thanks so much for these. Trying to improve my hypertension in pregnancy and improve my stamina for when the baby joins my 3 other toddlers. ❤
So glad you are loving this workout! Thank you for choosing to sweat with us!
@nourishmovelove you truly kill it with every workout. It is honestly so easy to wake up at 5am and do a workout like this to start the day off great. You always get me into a sweat!!
Way to start off your day strong! You are so awesome!
@@nourishmovelove I'd love to see more 20 minute workouts like this- efficient and time friendly! This season of life is busy!
Awesome way to get warmed up for a run outside today! Thanks ladies! 212
Way to get it done!
I didn’t even do this workout yet and I’m in love with it! I love that it’s kind of back to some basics, not a lot of jumping and even with all the injuries I have right now, I can totally do modified moves! I think you should do one of these every week…make it a 30-40 min version! Love this!
Way to crush this workout!! You are so awesome!
Thanks so much Lindsey and Rachel, this is an ideal workout both in length and type after a whole day sitting at my desk while wfh. More of this kind, please. I only had to substitute a couple of the extra tapping exercises with my own to minimise disturbing neighbours. Absolutely love your channel.
So glad you are loving this workout!!! You are so awesome!
This was SO MUCH FUN!!!!! Holy wow!
So glad you are loving this workout! Thank you for choosing to sweat with us!!
Feels so good to have done this workout on a Saturday cause it’s been a while since I have done a Saturday workout…. My energy is so high now….😅😅😅😅 thank you thank you
Way to get it done! You are so awesome!
I love how my heart rate stays up during the strength portions of the workouts, it’s really hard to find online workouts that build strength yet keep my heart rate up. I work out at home and use online resources every day. Love your channel. Thank you
So glad you are loving this workout! Thank you for choosing to sweat with us!
Full body day ✔ wow surprised how much I loved this one. Chose this one mainly because of the length but it was really good! Thank you!
Thank you for choosing to sweat with us! You are so awesome!
I really like the mix of cardio and strength incorporated together and throughout this 20 minute workout!
So glad you are loving this workout! Keep up the great work!
This was such a great way to hit cardio and strength! Like others here I would LOVE to see this in a 30-minute format. You ladies bring us the best workouts in the shortest amount of time!!!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Loved this format! Couldn’t mentally get myself to MetCon today but this felt doable! 20 minutes is better than no minutes!
So glad you loved this workout format! You are so awesome!
Reminds me of 90s aerobics with good strength and creativity in between, thank you!
So glad you are loving this workout! Thank you for choosing to sweat with us!
OH! I LOVE THIS ONE! Thank you!
Thank you for sweating with us!!
I loved this!!! Steps and strength is my new favourite. I hope you do more. Maybe a 30 minute one for when we have more time.
So glad you are loving this workout! Thanks for sharing!
Rachel’s right! Perfect early morning workout. Loved it!
Way to crush this workout today!
I got a little over 1,500 steps! Great workout- I come back to this one a lot
NICE WORK!
Love this! I've been trying to incorporate more cardio but can't always get outside.
So glad you are loving this workout! You are so awesome!
Great format! An efficient use of 20 minutes - so much sweat! 😅
So glad you are loving this workout format! You are so awesome
I loved this style of workout. Thank you!
So glad you are loving this workout!
Thank you for this workout!! My 3 year old LOVED doing it with me and it made me so happy that he loves your videos. Thanks again!!!
Thank you for choosing to sweat with us!!
A new favorite! I've been apprehensive about doing more of your cardio workouts because I hate jumping and after having 2 kids things just aren't the same haha. But I loved how creative the steps were and how quickly my heart rate went up! Definitely going to come back to this one.
So glad this is one of your favorites! Thanks for sweating with us!
I'm getting over a cold and easing back into working out, this was perfect! Thanks NML!
Thank you for choosing to sweat with us!
Ok, so that's woken me up good and proper.... loved being able to get some steps inc❤
So glad you are loving this workout! Keep up the great work!
This workout made all the difference in my day! Was having a tough mental health day and told myself to put this on and “just follow Lindsay” 2 minutes in i felt the endorphins building and felt so much better at the end! The work you do has such a positive effect on me and I can’t thank you enough ❤
Way to crush this workout! You are so awesome!
Loved this format! Thank you!
So glad you are loving this format!!
Wow, the sweat is real. Not gonna lie, I hate cardio (and living in a city, I do tend to get my steps in regardless), so I am super duper proud of myself for finishing this. Thanks ladies!!
So glad you are loving this workout! Thanks for sweating with us!
Oohh my!! This was soo awesome!!!
So glad you are loving this workout! Keep up the great work!
so much fun while doing my fav strength training... thanks!
Way to get it done!
I have diaphragmatic endometriosis so cardio workouts hurt a bit more than normal but the modified options make me feel like I can do anything no matter what my illness says! I worked up the best sweat thanks guys 💪
Always slow down or follow along with Rachel for modifications! Keep up the great work!
This was so much fun and a perfect Friday afternoon workout when I felt a bit low on energy! Loved it, thank you!
So glad you are loving this workout! Keep up the great work!
So so great for a day when you just need to get the move your body and anxiety out! Thank you!
YEAH! Way to get it done!
Perfect combo of everything. This is going to be a go to when I am short on time.
So glad you are loving this combo! Keep up the great work!
I absolutely loved this workout!❤
So glad you are loving this workout!!
Amazing option for cardio day!! Thank you for this length, and the creativity in the workouts you offer. You rock!! I honestly look forward to my workouts since finding you here.
SO glad you loving this workout! You are so awesome!!
Thanks for so many options. Loved it!!
Thank you for choosing to sweat with us!
It's tax time for my business so I have been sitting at my desk waaaay too much. I LOVE this quick and effective workout to get both my strength AND steps in. I always challenge myself with fast feet to see if I can increase my steps each week that I do this one. Thank you for the amazing content!
So glad this is a perfect way to take a break during the busy season! You are so awesome!
I didn’t have time for a full workout this morning, but I was able to crank this one out! I added a heavy fabric resistance band to the whole workout for extra fire! Thank you NML!
So glad you are loving this workout! Keep up the great work!
LOVE LOVE LOVE this - would really like to see more of these and maybe a wee bit longer. In a step challenge at work & with rubbish Scottish winter windy weather, it's hard to get outdoors to get the steps in so this ticks all the boxes. Walk with strength. For the Win!!!
So glad you are loving this workout!! Thank you for choosing to sweat with us!
so fun!! so sweaty!!! loved the quick 20 mins - was able to get up and get it done before my kiddos woke up!! thank you, thank you!
So glad you are loving this workout! You are so awesome mama!
Another awesome new workout! Thank you!
Way to knock it out!
LOVED this new format. Great for a day when you’re sore and don’t feel up to a full strength workout but want to get a good sweat.
So glad you are loving this workout format! You are so awesome!
Full body day ✔ thank you!
Thank you for choosing to sweat with us!
Love this workout!!! Thanks again team NML! 🙌🏻
So glad you are loving this workout! Thank you for choosing to sweat with us!
Loved this format!
So glad you are loving this workout format! You are so awesome!
Loved this combo. So much fun!! Thank you!
So glad you loved this combo! You are so awesome!
Loved!!! Please do more longer like this! It was so good! Thanks
SO glad you are loving this workout! Keep up the amazing work!
By far my most FAVOURITE exercise with you ladies!!! Enjoyed the scaffolding of the exercise to progressively get more difficult. Amazing mix and mashup of workouts!!! Would ❤ to see more like this!!! 🎉
So glad this is one of your favorites! Keep up the great work!
Great work out to start the day!
Way to start off your day strong! You are so awesome!
Ok I love this workout! Perfect for a rainy day here in Socal 😁
Way to get ti done!
AMAZING format - Love it!
So glad you are loving this workout format!