12 minute Low Impact Cardio Workout to Boost Mood and Energy

This no talking, walk at home cardio workout is a short 12 minute workout which is great for doing when you're in need of a mood or energy boost. When we're sedentary, we often feel more tired, but a short workout will boost your energy and mood. Give it a try anytime you're tired and feeling low! If you're used to working out with 'Improved Health', this is considered an intermediate level workout. Total step count today is 1200 steps.
If you enjoyed the workout, please hit the like button (thumbs up) and write a comment!
If you wish to donate to help support the channel, you can donate here:
Paypal: PayPal.Me/JulesImprovedHealth
Patreon: www.patreon.com/user?u=79935482
Thank you so much for all of your support. Wishing you improved health,
Jules
00:00 Warm-up & workout
12:00 Stretching
13:00 Ending Words
#walkingworkout #walkingvideo #walkathome
Links to intermediate all-in-one workouts:
#1: • Low Impact Walking Wor...
#2: • All in One Workout | C...
#3: • Total Body Cardio & St...
#4: • All-in-One Workout #4 ...
#5: • Cardio Kickboxing Work... (cardio kickboxing)
#6: • 1950's themed workout ... (1950's theme)
#7: • 30 minute DISCO Walkin...
#8: • All-in-One Cardio and ...
#9: • Full Body Workout targ...
#10: • Strength, Cardio, Bala...
#11: • 25 minute Total Body W...
#12: • 3400 steps WALKING WOR...
Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

[@GygaxGirl]

Thank you so much for these shorter videos! I hope you are doing well. You look great 😊

[@ImprovedHealth]

Thanks so much for your kind comment.🥰

[@kims1941]

Thank you for this lift on a dark, wet Monday morning. Who wouldn't feel better seeing the beautiful colors, cheerful music, and moving their body in a way that invigorates it? 💖

[@ImprovedHealth]

Aw, thanks Kim!

[@emilyng6972]

Thanks for helping us to improve our health physically and to boost our mood that I need in today’s crazy world 😊 Truly appreciated ❤️

[@ImprovedHealth]

Thanks Emily. I agree...exercise definitely helps to decrease the stress of it all.

[@partyballoonsnorwich2122]

🎈Loving your outfit today Jules! Taking onboard your advice, I'm looking forward to giving it a go twice! 🎈

[@ImprovedHealth]

Thanks Annette.💖

[@anuradhab4481]

Fantastically fast and furious! I loved the 15-sec format, it has really given me such a boost💜Thank you so much, and hope you have a fabulous day🥰

[@ImprovedHealth]

So glad that you enjoyed it, Anuradha.❤️

[@anuradhab4481]

@@ImprovedHealth 🙏

[@partyballoonsnorwich2122]

🎈I really enjoyed doing this tonight Jules! Afterwards I did a little happy dance and then did it again! Many thanks as always! 😁🎈

[@ImprovedHealth]

I love the happy dance, Annette.❤️

[@maryslades6862]

I appreciate how practical this is! ❤

[@ImprovedHealth]

Thank you!

[@42kellys]

28, 11 2023 I am here again, Jules. Thank you! I got very tired today with it, twice I let down my arms for a bit, but I did it and added some circles with my torso, no idea, how they say it, because I have learnt that it helps with the female insufficientia perinaealis. I wish you a lovely day too. Indeed, we can be grateful that we can exercise, because many people cannot. Even if it is just this light and easy set of exercises. I cannot do more, but I love these. Thank you.

[@ImprovedHealth]

I'm so glad to see your name pop up and to know you made it back to exercise for another day again. Congrats for making exercise a habit!

[@vicaroflille]

Perfect for end of work day, thanks Jules!

[@MeHere650]

No talking, just moving. Perfect! Thanks!

[@partyballoonsnorwich2122]

🎈 I really enjoyed your 15 seconds workout! So much so that I did it twice! Thank you Jules! 🎈

[@ImprovedHealth]

Thanks Annette!❤️

[@gail-alanbiggs562]

I'm very happy to have found your web site. You bring back fond memories being a fitness instructor another life time ago. I've been working out with you for quite some time. I enjoy the variety of the videos, especially the short ones. I've always been active. The moves are very familiar and sometimes when I'm exercising with you I pretend I have a class in front of me. The moves are very familiar and sometimes when I'm exercising with you I pretend I have a class in front of me. I'm now 81 and still keeping up with you.

[@ImprovedHealth]

You’re living proof that exercising through life will keep you going as you get older. I LOVE that you are 81 and keeping up with me. Kudos to you for taking care of your health and fitness, Gail.💪

[@ShayBK]

Love it! Perfect for when you are short on time! Thank you Jules! 😁

[@catnhat1117]

Just discovered this sweet li'l workout on my KZbin. It definitely goes onto my "pause that refreshes" list for when I'm stuck doing something that requires sitting & focusing for an extended period. The music & upbeat tempo, the variety of movements, the beautiful backdrop are just what it takes to get the circulation going and my brain uncluttered. Thanks again! ❤️

[@ImprovedHealth]

Thanks for your awesome feedback.🥰

[@karenwyan9259]

Ready for this rainy Monday --- out the door in the dark!!!🎉

[@susanwright2554]

Just perfect, from the variety of moves to the music. Didn't want it to end, so I had to do it twice! Thank you for making my day, Jules 😊

[@ImprovedHealth]

Aw, nice! So glad that you enjoyed it enough to do it twice.😊

[@annesneed]

Jules, this was a great add-on to my workout today. Again thank you for taking time out of your busy life to make these workouts to keep us going each and everyday....hope all is well with you...take care and God Bless....Anne

[@ImprovedHealth]

Thanks for your lovely comment, Anne. Life is busy here but all is well:)

[@malamaurer4043]

Good morning Jules 🌄☕🌄 What an awesome 12 minutes to starts to the day with a bounce in my step. I love your playlist 🎵🎶🎵 It's a 12 minute egg timer workout 🥚⏳🥚and who doesn't have time for eggs? I hope you have a fantastic start to your day and week ahead 🌈🍁🌰🌈🍁🌰🌈 and thank you for a very nice jump start to mine 🤗❤️🤗

[@ImprovedHealth]

Thanks so much, Mala.🥰

[@malamaurer4043]

@@ImprovedHealth 🌈🍁🤗❤️🤗🌈🍁🌈

[@marie-theresehayes6875]

Just spent 5 hours in the garden clearing plants and tidying the greenhouse. Dont think I could do this today but will def give it a go tomorrow. A good warm up for even more gardening. Making the most of some dry days to get things in order before winter.

[@ImprovedHealth]

5 hours! That's definitely exercise:)

[@felicitybrach5770]

I feel really good and much more awake after not much sleep! Thankyou🥰

[@partyballoonsnorwich2122]

🎈It's been a busy weekend clearing up after storm Babet! And I did this workout after planting lots of hyacinths in the front garden while the soil was soft from all that rain! I had a little dance while cooking this evening and then a bit of a disco session afterwards! All good energetic healthy fun! 😁 Thanks Jules. A x 🎈

[@ImprovedHealth]

Sounds like a super productive weekend. I hope you enjoy the new upload tomorrow. Thought of you when I was creating it:)

[@partyballoonsnorwich2122]

@@ImprovedHealth Yay! Sounds great! Looking forward to it 😀

[@michaelelmore1138]

My wife and I love this one. We’ll wear this one out, if that’s possible.

[@ImprovedHealth]

Lol, thanks Michael.

[@lwatlinkline]

Here's another one I hadn't tried yet-- I've been swimming every day and I've been doing these shorter ones as warm ups for strength training, they're perfect for that. Thanks!

[@ImprovedHealth]

So glad to read that you're enjoying some that you haven't tried, yet.

[@claumatissearte5352]

Estos videos han cambiado mi vida. Muchas gracias ❤

[@ImprovedHealth]

Oh wow! Thanks so much for taking the time to write your comment. I'm so glad you're enjoying the various workouts.

[@td2884]

Wow! Your views are going up! Congratulations 🎉🎉 Thank you for putting our videos that keep me moving.

[@ImprovedHealth]

Yes, finally! It's been a lot of work over the past 3 years, but I'm so pleased that the videos are finally 'getting out there'. Thanks for taking the time to let me know that you noticed:)

[@jschuerjudi]

Your workouts are my favorite. Today all my joints and muscles were stiff. I could trust if I follow you, I'll feel better. Thank you.

[@ImprovedHealth]

Aw, thank you!!!

[@christinetaylor2156]

I love your workouts!! Could you please do more 30 min intermediate classes with music from 60's, 70's, 80's and 90'S? That would be soooo good ❤

[@ImprovedHealth]

Hi! Creating the copyrighted workouts is definitely a challenge so I usually stick with 10-20 minute workouts. Sometimes I create them and then a song gets blocked which in turn blocks the whole video from being seen. It's always the risk I take when I create the copyrighted videos. I wish it was a simpler process. I do have a new one coming out on Monday that I hope you'll enjoy.

[@christinetaylor2156]

@@ImprovedHealth thank you for taking the time to explain the ins and outs. I look forward to the new one coming soon x

[@liliafernandes8875]

I like those short workouts

[@carolevigeant4740]

Allo 🙃 so today il the day of 10 minutes 3 or 4 times start here this morning, I loved it. And next in few houres. Have a good day 🏃‍♀️ thank you for all the possibilités Jules 🌞

[@ashliwemett]

I really enjoyed this quick cardio boost. With the moves changing every 15 seconds the time really flew by. Thank you!

[@ImprovedHealth]

I hear that a lot...the 15 sec changes are popular:)

[@marie-theresehayes6875]

what a fabulous wee workout ! Just what I needed. Been in the kitchen making the last of this years Christmas puddings. Ive made 112 small ones and 4 large! Not all for me I should say. Now off to do some weights. Still going with my weight loss. 14lbs down now and 14 more to get to my target weigh. Feel so much better for it. Next week will be a challenge as we are off to France on the 28th for a week. Dumbells are coming with me. Thanks Jules.

[@ImprovedHealth]

Wow, I’m totally impressed that the weights are going with you on a holiday. And, 14 lbs weight loss already! You’ve been working hard with exercise and watching your calorie intake. Impressive, Marie-Therese (especially while all that cooking and baking is going on)! I sure wish I could try all the amazing food you make.

[@aliceorr8142]

Great!! And perfect prelude to strength training! Just what I needed on this gloomy Monday morning. I find myself looking forward to a new tape each Monday! Thanks, Jules!

[@kims1941]

It's wet and gloomy here too, Alice.

[@ImprovedHealth]

I'm so glad you look forward to the new workouts. Thanks for sharing that with me. I hope the sun comes out for you tomorrow!

[@kimbowman4937]

Love the 15 second intervals!!

[@ImprovedHealth]

Thanks for the feedback:)

[@42kellys]

21, 11 2023 Hi Jules, I loved this short workout, I could do most, in 3 exercises I let my arms down but other than that I did it. I do my best to live a healthy life style but now I am taking a holiday of the healthy eating here at home, most things I love are just not healthy. But when I go back I will revert into eating well. The exercise I incorporate again, although I skipped yesterday. But I am not afraid anymore to lose the routine even if I had a day without exercise. I know I am going to continue. I enjoy it. And I want it. Thank you

[@ImprovedHealth]

I LOVE the positivity, Klari! You're definitely on the right track:)

[@42kellys]

@@ImprovedHealth And I love your positivity, too!

[@caroldavey4129]

Hi Jules, I picked this one today . I need some energy because I wanted to take a nap. Thanks again ❤ I love working out with you. ❤

[@ImprovedHealth]

Kudos to you for choosing to exercise instead of napping!

[@susanyarbrough9964]

A new favorite for me, Jules, and thank you! Your workouts are uniformly easy to follow, nicely cued, and effective. And...the music is well-chosen and not intrusive. In a week or so, I’ll try this workout using 1-pound weighted gloves. The fitness industry could learn many lessons from you.

[@ImprovedHealth]

Thanks so much for your super meaningful comment, Susan. It is absolutely appreciated.💖

[@normgayford5321]

Every workout you design puts positive energy into my day; thank you.

[@ImprovedHealth]

Thanks so much for your very meaningful comment.

[@familytime9502]

Thanks Jules. It was a nice start to the day for me with this short workout. I feel good and am glad I did it. Best regards from Germany / Thuringia.❤

[@ImprovedHealth]

Thank you for taking the time to comment.❤️

[@jankovarik9714]

My day got completely by me...and suddently, I realized that I didn't have my customary 25-30 minutes for a workout. But, never fear! I knew that you had several shorter workouts! This one was perfect! Thanks for offering so many workout options...makes it easy to be able to put a check mark in the "Daily Workout" box, every day!

[@ImprovedHealth]

Congrats Jan for making time to fit in a workout today!

[@belymedy]

Love this short workout Jules. I also always enjoy your encouraging quotes.

[@ImprovedHealth]

Thank you. I enjoy choosing the quotes to put in the videos.

[@georgewagner6889]

Hi Jules: thanks for another amazing workout. You make the best workout videos ever. 😅😅😅

[@ImprovedHealth]

Thank you, George.😊

[@LishAlish]

I love the music you choose, makes such a difference! Thanks 🩵💜🩷

[@ImprovedHealth]

Thanks so much for your feedback.💖

[@donnad8084]

Love your outfit! Beautiful colors. This workout was just right today. Thank you❤

[@ImprovedHealth]

Thanks for your nice compliment, Donna.💗

[@claudiaromano8374]

Thank you very much Jules. I love and appreciate your effort in making new material. You think in everything to it encouraging and useful. After this I continued with the strength ones.

[@ImprovedHealth]

Thanks so much for your very meaningful comment, Claudia. It's definitely appreciated.

[@debbyj6842]

Great quick workout before work! Love theses short videos if I need more I just stack them. ❤🙏

[@ImprovedHealth]

I'm glad you stack them as needed:)

[@caroldavey4129]

Good Wednesday morning 🌄, I have been exercising every morning with you . I found another workout I like 👍. ❤😊 I now make time to exercise ❤

[@ImprovedHealth]

I am SO glad to read that you now make time for exercise!

[@lindakreitzer2015]

Quick workout does the trick. I added 2lb weights for the whole video. Your outfit is cute, love it. I am finally used to the "Up next" picture in picture. Thanks.

[@ImprovedHealth]

Adding the dumbbells is a great idea:) Thanks for the compliment on the outfit.❤️

[@MEw650]

This was our first time for this one. Wow! That was a great workout for such a short time! Thanks, Jules!!

[@venessiarandle4424]

Thanks so much Jules this was the perfect way to start a productive exercise week.

[@ImprovedHealth]

Thanks Venessia.💖

[@jankovarik9714]

I combined this one with the new 10-minute strength-building routine. Made for a complete workout today!

[@ImprovedHealth]

Ah, perfect. Thanks for sharing that with me, Jan.

[@TheValSawyer]

That was awesome. I can't believe you've got me to this point Jules. I'm no longer avoiding the ones that mention cardio. Yay!

[@ImprovedHealth]

Woohoo! I love reading your comment, Val! So glad that you're enjoying exercise:)

[@edielittlefield8973]

Thanks for your workouts! I always enjoy them! Your exercises are doable for this 60 year old whose bones now protest! 😂

[@ImprovedHealth]

Thanks so much for taking the time to comment. I'm so glad you're enjoying the various workouts.

[@schmidthans6935]

What great and fast workout. Thanks a lot!

[@partyballoonsnorwich2122]

🎈Thursdays 2 of 2 short 15 second workouts. Perfect for me. Love them! Thank you. Ax🎈

[@ImprovedHealth]

Great combo with the two workouts:)

[@user-ce3sy4bw7h]

Thank you for another amazing workout! I did this one as a warm up before an IH strength training video. Thank you so much for all you have taught me and encouraged me!

[@ImprovedHealth]

I love how you used it as a warm-up for a strength workout. A great use for it!

[@kristiennislail2743]

Thanks for the good little blood pumper! It was great to get me going this morning!

[@ImprovedHealth]

I'm glad you enjoyed it. Thanks for taking the time to provide feedback:)

[@delfinlila567]

Short and intensiv. Thats what i need today 🥰.

[@ImprovedHealth]

I'm glad this helped:)

[@joansmith5870]

This was a much needed mood booster. Thank you !

[@ImprovedHealth]

Thanks for letting me know that it helped.

[@kathleenlynch5003]

Stacked this onto a 15 walk workout; nice combination. I like your thought that exercise is a blessing. How true, and I am grateful I can do what I can. Grateful also today that I can do more of the right arm raises, pull-backs, etc. that I could not do before without pain. I think the key is gradual stretching and being gentle instead of vigorous. So grateful for your range of choices. Thanks, Jules.

[@ImprovedHealth]

I totally agree with your comment about being gentle instead of vigorous. When we have injuries, it's definitely important to take more care when we're exercising.

[@annb6124]

Thank you for this exercise! it gets me motivated in the mornings!

[@ImprovedHealth]

Thanks for letting me know that:)

[@allsummersingle]

Thank you so much for making these videos. ❤

[@ImprovedHealth]

Thanks for your comment:)

[@fatgirlme]

LOVE this workout!! Great beat for the movements! Thanks for again making such a unique and fun workout. that is LOW impact

[@ImprovedHealth]

Thanks so much for your great comment.

[@sharonp4106]

You are SO right! Just being grateful to be able to do these movements! Thank you! 😊❤

[@ImprovedHealth]

Thanks Sharon. I often think of how grateful I am that my legs keep moving me along.

[@annnguyen1877]

Thanks so much for your lessons

[@nellyguma]

Nice workout for when you don't have a lot of time... or you are in a kind of "lazy day". Thanks!

[@ImprovedHealth]

Absolutely...we can all fit a 12 minute workout into any busy day.

[@valeriezick4459]

Hi Jules! I started to do his. workout yesterday but had plummers coming and going in my apartment. So I did it today instead followed b y a lower body strength workout and it gave me a great warm up! So thank you!

[@ImprovedHealth]

SO glad that you're doing the strength workouts regularly. This was a good choice for a warm-up:)

[@LaurieS-cz1fr]

Thanks for this short one - I needed only 10 minutes today to reach my weekly number of cardio minutes, and this did the trick. I really like the 15-second rounds. Your outfit's colors really made it feel like spring or summer on this January day, which helped with having to live in my very cold climate (Minnesota - probably about the same as Canada). :)

[@ImprovedHealth]

Yes, definitely cold here, too and very similar to the northern US for weather.

[@LakeLouise1000]

Just what I needed to get me going this morning!

[@ImprovedHealth]

Thanks for taking the time to comment.

[@LakeLouise1000]

@@ImprovedHealth 😁

[@mysticalheart8107]

Thank you Jules for this low impact. I love your channel . Thank you so much 🙏 isabella

[@ImprovedHealth]

Thanks for your lovely comment, Isabella.

[@1707vince]

Thank you so much Jules ❤❤❤

[@teresaparry3172]

Just needed a short one to bring the 20 min one up to 30 min. Perfect, thank you 🙏 I seem to have a coordination problem where I can’t do knees up and hands/arms raised high and coming down. So I just do the best I can without stopping because my brain is confused 🫤 Can definitely feel your workouts 😂

[@ImprovedHealth]

That can be a tough move so I don't add it in very often (you're not alone with having a tough time with it).

[@brunymoravcik4166]

Thanks for the short workout! I was running a bit late and this filled the short time slot easily. I'm back on track! As always, thank you so much for posting! I appreciate this very much!

[@ImprovedHealth]

Kudos to you for making the time to fit in a workout on a busy day.

[@msgra55]

Great workout. Thank you again.

[@jeanstanley-2264]

Afternoon Jules just done this amazing work out really enjoyed it i doubled up on it to make it a bit longer for me thank you 💞 xx

[@ImprovedHealth]

Thanks Jean. Kudos to you for doing it twice.

[@42kellys]

21, 11 2023 2nd time (: I just love this! It willl be number 42 in my list of workouts.

[@ImprovedHealth]

Great to see you’re back:)

[@lesliefoster9027]

Thank you ❤

[@pamelalindhe7686]

Love it! You've helped keep me moving for the past couple of months, and for that I think you.

[@ImprovedHealth]

Thanks so much for letting me know that, Pamela.

[@juanitatremblett2309]

Excellent, thank you!

[@dawnroberts6688]

Love all your workouts ❤xxx

[@ImprovedHealth]

Thank you!!!

[@nancynottage7255]

Terrific work out! Thank you.

[@ImprovedHealth]

Thank you!

[@twishamerryhuart700]

Thank you. Really enjoyed this 👏👏👏👏👏

[@ImprovedHealth]

Thank you!

[@honoregale856]

Loved it!

[@MsTubeAn]

Thank you❤🇲🇾👍

[@partyballoonsnorwich2122]

🎈I managed to squeeze this quickie in very late last night and it sent me to bed feeling happy!🎈

[@ImprovedHealth]

Oh yay, I'm so glad to hear that, Annette.

[@partyballoonsnorwich2122]

@@ImprovedHealth Time to turn off the light. (1.07am!) 😴

[@kandimoore5877]

I just recently found your channel and I want you to say thank you for videos like these. I have been doing another KZbinrs videos which I enjoy but I have health issues that sometimes doing her workouts even the thought of it is unbearable because I’m just not feeling well but still want to do something I don’t want to fall off my routine and these videos are perfect for those days like today so thank you so very much!

[@ImprovedHealth]

Thanks so much for taking the time to let me know that you’re enjoying these workouts. I definitely appreciate it.

[@kandimoore5877]

@@ImprovedHealth you are very welcome!

[@liliafernandes8875]

Fast or not I love your workout!!!!❤

[@ImprovedHealth]

Thank you!!!🥰

[@clare9637]

Thank you Jules. I've got sciatica at the moment so I'm trying to keep moving. I had to modify some of this, I can't tell you how much I am missing squats and lifting heavier weights. I'm trying a few short bursts of gentle exercise throughout the day. Thankfully you have a few more gentle videos so I am still getting some variety.

[@ImprovedHealth]

It's definitely tough slowing down on exercise due to an injury when we so badly want to do more. I hope the sciatica improves soon so you can get back to what you enjoy. In the meantime, I'm glad you're still able to enjoy as much movement as you can manage.🫂

[@clare9637]

@@ImprovedHealthThank you Jules

[@shaktithakur8230]

Love you for this work out and the fab music ❤❤

[@ImprovedHealth]

Thanks for your thoughtful comment:)

[@mariajuliasandoval5153]

Súper! Thanks!👌👏🕊

[@rosemariekimball5787]

Thank you

[@CharlieSpivens]

Great job on keeping us seniors flex able. great choice on the music. much better than b4. where do you get your back drops. they are beautiful!

[@ImprovedHealth]

Thanks Charlie. I browse through the tapestries on Amazon. I have a few of the links up on my website if you're interested. I'll add the link for you: www.improvedhealthforseniors.com/about-1

[@aamisha5688]

Plz make more 30 minutes video❤

[@lorrainebradley8963]

Hello jules that was a great workout luv lorraine❤❤❤❤❤

[@ImprovedHealth]

Thanks Lorraine:)

[@monicareinke3669]

Love this workout. Thank you for all the variety you give us. I do have a question - where did you get the picture that is behind you?

[@ImprovedHealth]

Thanks for your comment, Monica. I purchase most of them from Amazon under 'tapestries'. I'll add the link for you here: amzn.to/49T9XHx

[@noithatthuynguyen406]

Good job

[@ImprovedHealth]

Thank you!

[@elbasofiasantillan4755]

Gracias Jules ❤Fue una rutina cortita pero linda ....muy buena la música que elegiste...👋👋👋👋🇦🇷🇦🇷🦋

[@robyntattersall236]

Loved this … it’s great to have short intervals as an option for a quick cardio burst with strength and toning built in. I’ve been trying to find the brand of t shirt you often wear in this one as well by the insignia but I can’t. I’m an Australian. Can you tell me the brand name please Jules?

[@ImprovedHealth]

Thanks Robyn. I buy a lot of my t-shirts for the workouts from Under Armour. They have a good variety and they change them up in the stores often.

[@robyntattersall236]

@@ImprovedHealth Great thanks x

[@inciangiearslan7038]

❤❤❤❤❤❤🙏🏻🙏🏻🙏🏻🙏🏻

[@marinaborisenkova3637]

[@valeriezick4459]

Once again I am adding this to a lower body strength workout , to add a liitle cardio and to warm my body up. Thanks Jules!

[@ImprovedHealth]

It's a great length for a warm-up before a lower body strength workout.