Move · Videos · Cardio · 32 min

30-Minute Brisk Indoor Cardio Walk, No Jumping

30-Minute Brisk Indoor Cardio Walk, No Jumping — video by Paul Eugene Play · 32:02

Video by Paul Eugene on YouTube · Open on YouTube

A brisk 144 BPM cardio walk after a 4-minute warm-up and stretch: marching, lunge-backs, knee lifts, V-steps and short fast bursts, then a cool-down and stretch. A step up from gentle walking videos, with no jumping, led by a certified group fitness instructor.

  • 32 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHeart health

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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up: march wide and in, spinal twists, side lunges, heel presses and hamstring curls. 0:36
  2. Warm-up stretches: calf and hamstring stretches on each side, a back stretch and overhead arm reaches. 2:18
  3. Brisk walk: march, walk forward and back with a tap, tap and reach up, leg curls and walking turns. 4:20
  4. Duck walk: walk forward and back in a wide stance, then reach up and breathe in for a second wind. 8:23
  5. Low-impact jacks alternating with elbow pulls, then side step touches and skaters. 10:38
  6. Knee lifts, then walk forward, step out and in, and walk back, adding a lunge back. 13:28
  7. Knee lifts on each side, then knee-lift crunches pulling your arms down from overhead. 17:26
  8. V steps, adding the arms, then a short sprint on the spot at your own speed. 18:50
  9. Back-leg knee drives: step one foot back, heel down, and pull that knee up, then the other leg. 21:05
  10. Standing side crunches in a wide stance, one arm raised and a hand on your hip, on one side then the other. 22:23
  11. Side step touches, then step and turn. 23:47
  12. Cool-down: heel presses, taps in and out, then reach across your body and work your obliques. 25:34
  13. Stretch: overhead reach, arms forward and up, back, chest and side stretches, then calves and hamstrings. 27:35

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Step tall and do not hunch over as you march
  • March between moves to catch your breath and get your second wind

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm pulls, overhead reaches, arm swings
  • Hips movesknee lifts, V-steps, step-outs, wide march
  • Knees movesmarching, knee lifts, V-steps, lunge-backs
  • Ankles & feet movesmarching, step touches, step and turn

Easier option from the coach: March or walk plainly between moves; every move is low impact, no jumping

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Paul Eugene; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety