20 Minute Fat Burning Cardio Workout - No Equipment Needed for All Levels!

This full length, fat burning indoor cardio session doesn't require any equipment or floor work, making it easy to do in a small space at home or in your hotel if you are traveling.
In this full length workout video, we'll be alternating periods of higher intensity with moderate effort to help you maximize your workout time without burning out. I'll show you both high and low impact options so you can make the moves work for you, but be sure to adjust as needed to meet your current fitness level.
Level: All
Intensity: Moderate
Equipment: None
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[@lodeisho]

you're the best workout channel ever *-* I'm so happy, i started barely able to move around for 10 minutes, but now I can kind of keep up with your 20 min workouts :D

[@aoifetoomey6729]

Jessica, this was so awesome! I got home from work and it's Friday and who wants to work out on Friday evening?? But I saw that you had uploaded this video and thought "I can do 20 minutes with no equipment!" I did it and feel so much better! THANK YOU

[@stayfitwithcindy1424]

Hi, Jessica.... Just wanted to say how much I enjoy all your workouts. I'm a fitness instructor (and have a few workouts on KZbin)....but enjoy working to with other instructors. I find it's very difficult to find another instructor I like. Your style is exactly what I like, and I've become a HUGE fan.

[@caseyleann7]

Thanks for all you do! Wonderful workouts!!!! Peanut is adorable. I need to lose 100 lbs. I've lost 8 already! Keep it up!!!!

[@smokeyeyes9351]

Casey Buckley have you lost doing this exercise? The one shown in the video? Please answer

[@l.c.7278]

Love these type of workouts... challenging but not too intense. Thanks a bunch.

[@melissalayne5439]

Good for you! I found it pretty intense! LOL!

[@amandaczerwieniec3269]

You never disappoint! What a workout and in only 20 minutes! FANTASTIC!

[@heyhalogen]

I’ve done this so many times & it’s so hard every time 😅 in a good way! I can always rely on a good sweat when I have 20 mins!

[@MoreT3ch]

So glad I bumped into your videos, I weigh 87 kg (191.80lb) and I am 5'75". It's been a long time since I've exercise and I've been searching for videos that will not bore me and I think I've finally found them. Thanks! I'll keep you updated with my weight loss.

[@conniegolden3630]

So, how is your weight loss. Can',t find better than Jessica to motivate and help you through.

[@rosangelamolini1387]

I love your classes!!! Good job......You are the best!!! Thanks a lot...

[@kattieyogamama]

You keep saying 15 but it's 20 minutes of work.l I love this workout! I do it on the days I'm teaching classes so I have gotten something in but then can still workout/demo with my clients.

[@MiMiThatzMe]

Best class so far for ME! I had Bilateral Total Knee Replacements 3 years ago this month and am doing well with my walking and workouts BUT I cannot go on my knees at all due to the Titanium Apparatus which is awkward and uncomfortable ...some people may not mind the feeling but I cannot endure the stress on my knees so your class is PERFECT for me I got a SWEAT and a full body toning!!!! Ill be back tomorrow for more!

[@sarahriddick2430]

Working out with you all the way from England. Have loved using your workouts and have tried many dvds and instructors but always enjoy yours as like having a personal trainer in my home.

[@arianasabado6585]

I have a maltese and a lhasa apso chilling around too while i'm doing mine. Whenever I go to a water break, I come back and see them claiming the whole mat to themselves. I love your workouts. Pls cont making videos like this ❤❤❤

[@kaimcclintock787]

I live in the UK currently under lockdown due to the Corona Virus. These exercises have been fantastic for keeping us fit. My husband has joined me since we can't get to the gym. Thank you.

[@AlissaSchmitz-xs5po]

This was my workout for this morning it was a little challenging to get through but I did it I used low impact all the way through I have to start somewhere and hopefully I will get back to where I was before it’s just gonna take time thanks for helping me through this workout you truly are one of the best fitness instructor out there thanks for working out with me this morning Jessica have a great Wednesday 😀

[@lifelemonsitaly]

Thank you so much Jessica for the work that you do. Your videos have changed my life. I work from home and have 2 kids. Your videos let me get in a workout even when I only have 20 min to give. I would never have the time to get to the gym. Thank you!!!

[@kathleenkline6566]

I love these workouts! I live in a large fifth wheel and travel so my workout space is of course limited and jumping is not good for the fifth wheel. I absolutely love the fact that even though I am doing the lower impact versions, my heart is still pumping and my breathing is going up and I feel I am still doing a great beneficial workout which is hard to find.

[@caraj8949]

Great way to end my day. I always make trips to my colleagues' desk and I walk upstairs to use the other (there is one on the other side of my office), employees' restroom. And, as always, Jessica, you are amazing!! Thanks for all you do to provide us options to keep moving.

[@graciefarmer1711]

Hi Jessica! I just discovered you! So exciting. So I'm a 45 year old mum in Vancouver. I've done Jillian Michaels vids for years & lost 50 lbs on weight watchers post children. I recently had a 10 lb gain after bad bout of frozen shoulder & torn rotator cuff. I have continued cardio, but needed more. Your videos are perfect and I can easily keep my arms less involved. I just need to take the time to go through your videos & make a routine. My shoulder is still very limited range of motion. I do my 10,000 steps per day, but I want some strength training (not upper body for now). Very excited to find you 😀

[@march220]

Love this! I always do the low impact options. Perfect for a quick early morning workout before I head out at 530 am for my school bus driver job!

[@nicoleliu9961]

Thank you Jessica for making these videos. I really want to thank you. I have been following your videos during my pregnancy and your prenatal workout worked so well on me . Now, I become a mom and I need more workout with you to stay healthy! Again, thank you

[@stiofaininnichlerigh8168]

I'm so so happy your doing this I was hoping you would keep me goin over the holidays keep me on track thank you so much I'll be keeping the weight off this holiday

[@cpt_mrn]

I usually don't do women exercises BUT jessica smith is BRUTAL she doesn't even get tired you'll sweat in like 5 mins lol

[@AH-io3sb]

Finally! A workout that I can actually follow with my ADHD. Thank you for taking it slow but giving us the option to build and do more when ready. You’re a great instructor! Mahalo

[@kimjanssen6925]

Wonderful work out. My heart is pumping hard. Muscles screaming with this short and sweet work out. Thank you Jessica.

[@wrappinitup2]

7 years later and still one of my favs. thank you Jessica!

[@jeepersandrandy]

Day 22 of my fitness journey! Great cardio, but a little hard on the knees doing high impact. Doing low impact does not get my heart rate up for a good cardio workout, but something is better than nothing! Due to time restraints today, this is all I had time to do!

[@LadeeTit4Tat]

I am a beginner and found your workouts to be incredibly fun yet challenging! My kids love to watch Peanut hang out. Thank you Jessica:)

[@goodsamwise]

I really enjoy the way you deliver your workouts in an upbeat and positive way while still being grounded and not over the top or phony. And seeing how cute Peanut helped me actually start the workout :)

[@marinaferreira7866]

Have been doing your workouts for a few days in a row and I must say you're my favorite instructor ever, super down to earth and positive without being over the top. Don't ever change!!

[@urbanrancher1]

The way you break down the exercises allows me to complete it with no breaks. Thank You.

[@annamarta8381]

I did it when it came out and I return to it regularly. THANK YOU SO MUCH

[@sarahs3086]

I am so glad I squeezed this workout in. 5days to Christmas and I wasn't really in the mood today but felt great after and so Quick. Love it, thanks Jessica!

[@evipapadopoulou9130]

thank you so much for this video it was all I needed to start getting in shape after months of laziness

[@Lindoriel]

Thank you, Jessica! Over the past few years, I keep returning to your "healthy for the holidays" and "fall back into fitness" videos and am always satisfied ^_^ If it weren't for you, I don't know if I ever would have come to love exercise!

[@robinlindblad8573]

Great workout as usual, Jessica. I feel like I'm still recovering from COVID because my stamina is not quite back to normal, so a 20 minutes workout that I can do low impact is perfect for me right now. I've got sweat running down my face, so I know I did something right!

[@lovintheloife]

Thank you Jessica. I love your videos and this is the first proper workout I’ve done since before the coronavirus pandemic (I also work nights). I’ve put on too many “pandemic pounds” that I need to shift and I really feel that this workout helped xx also I love peanut 🐶

[@paraskevikagiaoglou48]

Such a sneaky workout 🙂 I love working out with you Jessica. You have a way to make me push my self to my limits and then you give a warm empathetic smile or an encouraging word and you make everything better. May oyu be blessed! Thank you 💜💜

[@janeagustin718]

Morning Jessica, workout is complete, loving your new workout combination and themes

[@nancywallace4048]

Great instructor! I never like having to guess if my form is right- Jessica is very helpful and I love the graduated mod to advanced coaching

[@salliecook9436]

This is exactly what I’ve been looking for! Very gentle yet SO effective! The greatest part is that it’s short but sweet so I don’t wear myself out on working out! Thank you so much and looking forward to doing more workouts! :)

[@anandeeshan9124]

well done jessica smith for this holiday challenge. I am doing this challenge during my end of term 2 holidays and it feels pretty great. something in the holidays can make up for all the exersice missed due to exams

[@Luvmyally]

Jessica, love this short but super intense workout. Thank you!💕 I have done this one 2 times now- perfect.

[@moniquelawson170]

You are my favorite by far! You challenge us but keep us moving and sweating! Love Peanut!

[@syreetawarner6349]

This workout was good. thanks for all of your videos. I was stuck in a rut with some of my older videos but all of yours are great and the short ones are just as intense as the longer ones. Thanks again.😊

[@dianewoods8766]

I did this today after being away for a while and you are still amazing! I'm so glad I started doing it again. I love how happy and encouraging you are towards us in your videos and Peanut just adds extra happiness!

[@maryvalli8769]

Jessica you’re AWESOME!! Thanks for helping me stay sane through this ‘Shelter In Place’ craziness ☘️

[@cindysee4823]

Awesome! With the loss of daylight miss my evening run outdoors. This is an awesome substitute!

[@kireden]

Thank you for this when we are doing the right thing by staying home. Stay healthy and safe.

[@jacquelinecrismond7346]

Thank You Jessica. It's been so hot that I haven't wanted to exert myself but need to get back on track and this workout will certainly accomplish that.

[@hanadinasser71]

Med student with an exam in a couple of days, no time for the gym, so this was a treat!! Thank you so much!

[@stephaniepyles4678]

Thanks for this workout, Jessica. I am starting this challenge a week late, but I'm glad to be working out again after a busy couple of weeks.

[@made4mordor]

This workout kicked my butt! I had to take several breaks, but I finished it. I'm looking forward to when I no longer have to take breaks! :)

[@janetozone9090]

Jessica, I am enjoying your great workout. Thank for this.

[@ileanaartiga503]

Soo happy to have found this workout and the many others. My holiday sweets are starting to show now and need to get back in shape. Thank you SO MUCH Jessica!!

[@lisaheath4180]

Just discovered this today - great workout, thanks! It's not the holidays now, but the kids are back in school and I am just starting back into exercising. This is a great workout for that plus, it's a great reminder that I should have (and can next year) made time during the summer for workouts - even if it's short, "at least it's something".

[@loonielaura]

Thank you again Jessica. I am thrilled to see this and I am off to do a warm up and then do this today.

[@Sportscardmom]

Love this one and the Holiday Challenge! I was worried when we started with the lunges, but made it through, sweating (sparkling) away! I love your short videos, they are just enough to make me want to do more! Thank you and keep them coming!

[@blandynawilliams203]

Starting the challenge a couple of days late. Did Day 1 and loved it. Thanks.

[@sarahriddick2430]

Helping me get back into shape after my second child..thanks Jessica, need all the help I can get!

[@hali118]

I like your channel because you but a new schedule every week and challenge my body with new exercises ...thanks a lot

[@bedonlon]

Just love your videos worked up to this one ,which was abit more intense but love it . THANK YOU your calm vioce is so reassuring

[@marciaelbaz2299]

This was a great workout for a small apartment space. Thanks!

[@allisongrebe243]

I am so glad that I did this workout tonight!!! The modifications were so nice because I wasn't expecting them and I only did the exercises the modification way (bad knees). Plus, I liked how you started with the easier exercise first and then moved on to show the more challenging version of the same exercise second. p.s. Good job Peanut!

[@jackiemc6745]

Love this one Jessica! A great use of my limited time this evening before getting dinner ready thanks so much. Looking forward to tomorrow's workout.

[@crazychicken285]

Wonderful workout Jessica, I'm dripping sweat. I think including a "tip of the day" in the workout is a great idea. Have a wonderful day and thank you for this video.

[@cherylbower2423]

even though it's March 14 feels like December with snow coming down here in the northeast...I love this workout really got me moving on this gloomy day. Thanks

[@acatslifepisicaslife105]

I so needed this today. Thanks, Jessica.

[@HammoudiSh]

Thank you so much i am losing fat fast with theese cardio exercises

[@wlc1959]

Thank you for remembering the 60 yr olds and modifying some of the movements! Nicely done!!

[@ecsikor]

Thank you Jessica for the workout! We are isolated in Michigan with COVID Stay at Home and this was a wonderful cardio workout.

[@Shannon5353]

Awesome! Love your videos, the moderation's have been keeping me fit during my pregnancy!

[@jonashellborg8320]

nice workout, picked up a few good moves for working the side of my body (i know up, down, forward, backward well). Good mixed levels as well, I think you get something out of this exercise at many different fitness levels. Uses a lot of basic gravity tricks to make this hard (if you want) for the arms and shoulders as well. Bravo!

[@yumcarrotcake.]

I really love this workout, Jessica. I appreciate all the modifications as I cannot jump and wake up my flat mates.

[@olaahmed5859]

thank you jessica iam from egypt and i love your workout

[@ranchera71]

Another great workout, love the cardio interval routines!. A "little" request, please make some kickboxing DVD and KZbin workouts, I love so much your kickboxing workouts. Thanks and keep on with the good workouts!

[@izzyrogers9253]

Thank you Jessica for these workouts! I haven't worked out in so long and these videos are perfect for me to restart my workout journey.

[@solostarr3454]

Found her during the COVID shutdowns! She's tough! Thank you for keeping me from looking like a couch potato!

[@maileenmendoza6373]

thank you so much for these workout routines. I switch from time to time, as i get bored easily. Luckily you have an amazing playlist of workout videos!

[@debraluskey]

Thanks for making the exercises for all levels!

[@cortez0630]

love these 20 min workouts Jessica!!!!!!!!

[@akash89ful]

Hey Jess, that's super. It got me sweating and pumping a lot. The workouts were rigorous. However, would like to know how to start the workout? Is there any warm up required. It would be really great if you could make a pre workout video. Thanks for the lovely workout

[@Luvmyally]

One of my faves of your under 20 min workouts Jessica. :)

[@guzeldayz6339]

I love your workouts! Thank you for your encouraging words throughout the exercises.

[@stacykroptavich9279]

Great workout, Jessica!! Loved your Fall Challenge and now this! Thanks for all you do!

[@nancyjohnson7825]

Good sweat! Thank you 🙏 Ma'am!

[@monikafrazer942]

Found u about 2 years ago! Still working out with you! Love your video's!

[@MacknKeagsMom]

I have just found your videos and really love them! I need low impact and am so glad you incorporate that into each workout. I also love the short workouts so I can get one in on days I don't have much time or really don't feel like doing much. Usually, I do one 15 min and then do another anyway! ;)

[@lindagerrard3427]

just found you on you tube so working through your earlier posts. this is a great workout.

[@bizzyfit2128]

Thank you for doing a Healthy for the Holidays series! Just what I need when motivation is low and treat offerings are high. When Peanut left, my 2-year old spent the rest of the video saying, "Come back again, doggie!"

[@sandrab3992]

I love your work outs, thank you. I do them with my 17 year old daughter. Greetings from Australia.

[@VeraIsGoingNear]

It was great! From sad :-( in the beginig of workout to joy :-) at the end of workout. You are the best for me Jessica! Thank you, thank you, thank you so much!

[@khadijahktb872]

Hey Jessica ua workouts r grt...afta a long tym I found smthng I cn do nd sweat...nt jux get tired.. Cn u please post smthng focusing on weight loss...ill b so much thankful for dt...

[@patriciajones1736]

Best 20 minute workout! Thank you!

[@pcattv]

Excellent, just what we were looking for, thanks very much.

[@cherylbower2423]

Just wanted to say THANKS!!! for keeping me moving ...Happy Holidays to you and your family and peanut too

[@amandaswinney6600]

Wow, I really worked up a sweat! Thank you for the low impact options for each move--my joints are not hurting at all. This is definitely going on my list of routines to repeat!

[@mbian1912]

Oooh, this looks good! I wasn't sure what cardio I was doing tomorrow morning but now I know. Perfect timing! Thank you so much!

[@annrichman5628]

Thank you! I bought some of your videos for my mom and myself for Christmas :) We love them! Merry Christmas to you, Peanut and your family!

[@yoliebieber5492]

Thank you Jessica!! awesome 20 minute workout! it might be 20 min. but it gets you puffing and sweating!! love it!! How do see Tuesday's workout?

[@martamachado4726]

It challenged me! Great! I feel positive about myself! Thanks!