JessicaSmithTV: Steady State Cardio

This workout was created in 2016 as part of My Fitness Pal’s Fall Back into fitness pledge. Jessica Smith created 5 workouts for this program to help people get back into exercise. I really enjoyed this cardio walk. As the title indicates it is not an intense workout. I used it as a doubles workout after I got home from work. According to my FitBit I burned 230 calories in 30 minutes. It is primarily low impact. And if you just continue marching instead of jogging, and don’t do the little extras Jessica suggests to increase the intensity, then the entire workout is low impact. Plus Peanut is there to keep us company. She wanders around the edge of the room then crashes.

Steady State Cardio is 30 minutes; 2 minute warm up and 2:30 minute stretch. You marching place between most of the moves. There are arm movements with most of the moves even if they are not mentioned.

  1. Hamstring curl
  2. Alternating heel digs while pushing arms overhead
  3. Alternating knee raises, bringing hands hip to hip; add traveling forward and back
  4. Cross-over front kicks
  5. Side steps while sweeping arms side to side
  6. Continue side stepping but on an angle while rotating hands from hip to hip
  7. Hamstring curls
  8. Alternating wide knee raises
  9. Repeat #6-8
  10. Alternate tapping feet out to sides while turning hips and pushing arms down and across body
  11. Jog forward and back
  12. Repeat #10
  13. Grapevine
  14. Side steps
  15. Double side steps; add squats when stepping and also pushing arms down
  16. Repeat #4
  17. Wide double knee raises
  18. Repeat #11
  19. Step out and back in; lower into squat when stepping out
  20. Keep legs wide and do stationary alternating toe taps; travel forward 4 taps while pushing arms overhead and travel back 4 taps while pushing arms down
  21. Side steps
  22. Alternating toe taps behind you with running man arms
  23. Repeat #11
  24. Double hamstring curls
  25. Lateral skater taps
  26. Turn to the side and march or jog forward and back
  27. Repeat #3
  28. Repeat #19
  29. Side steps
  30. Double side steps
  31. Repeat #2
  32. Repeat #25
  33. Alternating toe taps; changes to alternating side leg raises
  34. Double side steps while pushing arms overhead
  35. Repeat #4
  36. Repeat #11

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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