20-Minute Walk & Lift Workout (Full Body Strength & Cardio)

If you want strength and steps in one quick workout, you're in the right place. We're walking, lifting, and building full body strength in 20 minutes. You have 4 blocks, simple moves, but a lot of energy. So let's go. All right, team, we're jumping right into this walking and strength workout, and we're gonna start with a walking block to warm us up. So when you're ready, just find your feet and you can go ahead and walk in place. We're gonna get those steps in today, and we are gonna start right here. But let me explain to you what we're gonna do as we walk in place, okay? You have 4 blocks. We're gonna alternate about around 2 minutes of walking exercises, and then we're gonna go into 2 minutes of strength training. Your strength training is gonna be no repeat, so you'll do the exercise and you'll do it once. Okay, you're gonna do the exercise for 40 seconds of work followed by 20 seconds of rest. 2 moves, an upper body move and a lower body move, and then you'll get back into another walking block. All right, so it's gonna be all standing today. It's gonna be no repeats. It's gonna be quick, it's gonna be dirty, and a lot of fun. I have 20 to 25 pound weights with me. Grab whatever you want. We're gonna start by warming up with a walking block. We're starting right here. You have your feet, you're here for 5, 4, side steps in 3, 2, let's go side to side. Step, tap, step, tap. You can add some arms. Nice, just gonna move side to side, front to back. We're gonna train in all planes today. So this is gonna be your warmup block. Take everything today at your pace, your tempo. Nice hamstring curls in 3, 2, 1. Stay here, side to side. Just add a heel, heel to glute, heel to glute. Pull, open the quad, top of the thighs. Nice. We're gonna use these walking blocks to warm up, raise our heart rate and get our steps in. Nice. 4, 3, 2, standing crunches. Pull, knee, knee, knee, knee. Nice. March, get those knees up. Pull those elbows down, engage that core. Crunch, crunch, crunch, crunch. Nice work, hold it here. We're going to go back to those side to side, but you're going to go 2 to the right, 2 to the left. In 3, 2, 1, get low, go! 2 to the right, 2 to the left. Add those arms, make it big. 2 to the left, 2 to to the right. Stay low in those legs. We go front to back next, so take it to the back of your space in 4, 3, 2. Take it back, take it back. Go wide, wide, narrow, narrow. Front, front, back. V walk. Front, front, back. Front, front, back. Nice work, team! Finishing this warm-up, low impact jacks in 4, 3, take it to jacks in 2, 1, take it to jacks. Tap, tap, tap. Option jack, jack, jack. Nice. Give me a squat with a knee drive in 5, 4, 3, 2. Finish that warm-up. Drive, drive. Nice work, team. Drive. Nice. Awesome job. Finish here. 5 4. Onto strength in 3, 2, 1. Walk it, walk it. Nice work. All right, you're gonna walk it out here. I'm gonna explain your strength circuit. 2 moves, 40 seconds on, 20 seconds off. Okay, we're gonna go legs and back. You're starting with a goblet squat. Grab one heavy weight, one heavy weight you want to use. Rachel's gonna give you a standard goblet squat. I'm gonna give you a switch stance. So right foot back, left foot back, just transferring the load side to side. Let's start with right foot back, left foot, left foot slightly forward. Switch stance or standard goblet squat, 40 seconds on in 3, 2, let's go. So whether you're with Rachel or you're with me, I want your knees falling or your elbows falling between your knees here. Don't let that weight pull you forward. If you're with me, you're switching. 80% of the weight is going to be in that front foot, 20% in that back toe. Rachel's got weight evenly distributed between both legs. We're hitting legs and back here, so 40 seconds of squats and then we're gonna go 40 seconds of an alternating back row. You do each strength exercise once and that's it, it's no repeats. 10 more seconds here, nice work team! Finish, last 5. 4, 3, 2, rest and recover. I'm gonna keep this one weight. You could always transition to two weights if it's easier for you. You're gonna give me an alternating back row. So row on the right, row on the left, right and left. 40 seconds, hinged over, soft bend in those knees. Start on the right in 3, 2, let's row. Pull right, left. Again, if you'd prefer to have two dumbbells and not switch hands, you can absolutely do that. It's an alternating back row. I like to think of a 2x4 from head to tailbone. Nice. Pulling elbow to hip pocket, strengthening back right here and legs. Each strength circuit is going to alternate a lower body exercise with an upper body exercise. This is going to close out block 1. After this strength move, we're going to block 2 cardio moves for around 2 minutes. We're going to start by going to the back of our mat. Nice work, team. Finish this strength move for 5, 4, 3, 2. One more row and you're out. Set your weight down, body weight. Take it to the back of your mat. We're gonna go on, off, off, on, on, off, off. We're running on and off our mat. Okay, so join whenever you're ready. You can pretend there's an imaginary line on the ground. You're just running front, front, back, back, front, front, back, back over that, over that line. Hup, hup. Nice work getting those steps in, starting to raise that heart rate. Nice work. We'll always start low impact and give you the option to take it high impact if you want. We're gonna go to press jacks in 5, 4. We'll start low impact in 3, 2, and 1. Push, tap, push, tap, push, tap. Arms are going over the head. Bigger the arms, higher the heart rate. Stay here. Option, take it up with a full jack. Low impact or high impact, it's up to you. Push, push, reaching those arms above that head. Nice work, team! Yes, yes, nice! We're gonna take those arms across the body in 5, 4, 3, 2, 1. Left arm reach, right arm reach, reach and tap, reach and tap across that body. Reach Reach, reach, reach that arm. Arm and leg extend. Reach, reach. Same arm, same leg. Reach across that body. Yes team! Lateral Heisman runner in 4, 3, 2. Giant step right, giant step right. Chop chop drive, chop chop drive, chop chop drive, chop chop drive. 1, 2, hup, 1, 2, hup. 1, 2, up. Yes, team, nice! Woo! Up, up, nice work! Moving side to side, come on! Gonna hold the jump rope here in 4, 3, 2, 1. Jump rope, heel, heel, heel, heel. Add those arms. Option, stay here double time or single, single, single. Single it out, little impact, jump that rope, finish. This is it for 5, 4, 3, 2, 1. Grab some water if you need it. Nice work. Walk it out. You can keep those feet moving. Okay, block 2 strength, alternating lunges, one dumbbell overhead press. So again, you can grab one weight, hold it at your chest. Step back right, step back left. Alternating lunges. Step back right in 3, 2, let's go! 40 seconds. Option, you can grab 2 weights and hold them at your side. Option, you can hold one heavier weight at your chest. Nice, step back lunge, driving through that front heel. Nice. Now we're gonna hit legs and shoulders in this strength Circuit. Nice work. Drive through that front heel. If lunges don't feel good for you, you could always take this to a wall sit or a step up on the staircase, right? Or you can give me a glute bridge. 10 more seconds here. We're hitting shoulders next. Nice work. Final 5, 4, 3, 2, rest. Nice work. You're gonna take one dumbbell, hold each head. Okay, you're gonna give me an overhead press with one weight. Punch, lower with control. Punch, lower with control. You're doing that for 40 seconds. It's gonna be harder because your heart rate is high. We go in 3, 2, let's go. Push, lower with control. Push. On the push, use your breath. Exhale, push. Inhale, lower with control. Exhale, push. Inhale, lower with control. You know, we have a couple of workouts that are on my list whenever I'm coming back from like feeling sick or taking a couple of days off. And I feel like this one I'm immediately adding. Yes. Great way to like break a sweat. Yeah. Move your body. Do some strength training, but you're not totally fatiguing each muscle group. Great comeback workout. Great for every season of life. Nice work. This is your last strength move. Back to block 3. Cardio in 3, 2, rest and recover. Weights are going to go back down. Nice work. All right, when you're ready, find that march, find that walk in place. We're hitting cardio block 3. We're going to start with a wide, narrow, feet wide, wide, narrow, narrow, wide, wide, narrow, narrow, wide, wide, narrow, wide, wide, narrow. Nice work. Taking it out and in. Option, you're gonna stay here. Option, you're gonna pick it up to faster feet. In 3, 2, let's go! Wide, wide, narrow, narrow. Wide, wide, narrow, narrow. Hit, hit, hit, hit. Come on, pump those arms! Nice work, nice work! Get those steps in. It's happening right here. We're getting 2,000 steps in this 20-minute workout. Come on, you gotta earn them, you gotta earn them. Nice work, team! Keep moving. We're gonna take it to a little Internal hip rotation with a little hop, inner heel taps in 4, 3, 2. Here we go. Hit, hit, hit, hit. Little mobility and cardio. Hit, hit, hit. We're going to go back to lateral movement, side to side. Skaters. A lot of you know skaters. Make them big as you can. Skaters in 5, 4, 3, 2. Let's go! Hit, hit, hit, hit, hit. Side to side. Nice work. Use those big outer glutes pushing you side to side. We're going side to side here. Your next move is front to back. Remember those V walks we did in the warm-up? Wide, wide, narrow, narrow, front, front, back, back. Going to give me a V walk forward. Once you hit back, it's 2 jacks. In 4, 3, 2. Take it back right here. Wide, wide, narrow, narrow, jack, jack. Wide, wide, narrow, narrow, jack, jack. Low, low, high, high, jack, jack. Low impact or high impact, just keep moving. This is your front to back, front to back move. Come on, finish cardio block 3. So strong right here. Punch and tap in 5, 4, 3 2, here we go. Hit it, hit it, hit it. This is it, this is it for cardio block number 3. Hit it, give me 10, 9, 8, back to strength. Woo! 5, 4, 3, 2, rest. Walk it off. Nice work. Woo! You got one more cardio block left. We got some strength in between. All right. Alternating lateral lunges and overhead triceps. Here we go. Find one heavy dumbbell you want to use. Step right and then left. Hit right, then hit left. Lateral lunges. Hit right in 3, 2. Let's go. Lateral lunges is our lower body move. We did those skaters. Now we slow it down, add some strength to it. Nice work, team. I love that we've been moving in all planes of motion during this workout. So functional. Such a functional workout, pairing strength and steps. Great way to raise that heart rate, get you moving, especially on those days you're not really motivated, right? Break a sweat. The weather's bad. You want steps. Absolutely. I don't know about you, but I feel like it's keeping my mind and my body busy at the same time, which feels really awesome. 3, 2, rest and recover. Nice work. We're gonna go to 40 seconds of overhead triceps. So grab your weight, take the dumbbell overhead. Inhale down, exhale push. Inhale down, exhale push. All right guys, grab that weight. Woo! Overhead triceps in 3, 2, let's go. Inhale down, exhale push. Inhale down, exhale push. Nice work, guys. Big push overhead. Moving to that cardio block next. We're heading into cardio block 4. Yes, team, nice work. Come on, keep pushing one rep at a time. Elbows stay tight to the head, focusing on the tricep, the back of the arm right here. Finishing with those smaller upper body groups. Triceps and biceps will hit in the next strength circuit. Yes, in the final 10 seconds. Finish it, team, right here. Weights are down in 3, 2, and 1. Weights are down. Weights are down. Move those feet. Move those feet. All right, we did that strength training side to side. We're going to add some cardio to it. So you're going to give me a lateral lunge, 3 high knees. So we'll go to our right first, 3 high knees, then you hit left, 3 high knees, then you'll hit right. It looks like this in 3, 2, let's go. Hit right. Drive, 1, 2, 3, hit left. Drive, 1, 2, 3, hit right. Drive, 1, 2, 3, hit left. Drive, 1, 2, 3, hit right. Drive, 1, 2, 3, nice work, left. Drive, 1, 2, 3, nice work team. Yes, awesome. Hit it, drive it, 1, 2, 3. Hit it, drive it. 1, 2, 3. Nice. One more each way. You're going to hold high knees. Hold high knees. Hold high knees. 1, 2, 3, and hold. 1, 2, 3. Single, single, double. Single, single, double. Single, single, double. 1, 2, hold. 1, 2, hold. 1, 2, hold. Yes, team. Whoo! 1, 2, hold. 1, 2, hold. Get those steps in. Get those steps in right here. Nice. Nice, give me 4, 3, 2, last one. Make a fist, chop and tap, tap. Make a fist, slam those hands across that body, outside the leg. Slam it, slam it, slam it, slam it. All right, saying hi. Yes team, yes team. This one's fun. I like this one, right? Slam it. Slam it. Nice work. Awesome job. Right here, standing crunches in 3, 2, 1. Hold here. 2 on the right, 2 on the left. Drive, drive, switch. Drive, drive, switch. Drive, drive, switch. Drive, drive, switch. Drive, drive, switch. Nice. Drive, drive, switch. Drive, drive, switch. Drive, Drive, switch. Yes, 10 seconds, guys. Walk it out and we're back to strength in 5. Nice, 4. Yes, 3. Come on, 2. Last one, walk it, walk it. Nice work, guys. 2 strength moves and then I have a quick cardio burnout to finish it off. Taker stance deadlift or a standard deadlift. Grab 2 heavy weights that you want to use. Deadlift, we're breaking at the hips. I'm going to start right foot forward, left toe popped. I'm going to hinge at the hips, which same thing as the squat. I'm switching that stance. You can keep your feet on the ground like Rachel. Right foot forward, left foot back. We go in 3, 2, let's go. Hinge. Nice. Switch. Hinge. So you're initiating this movement with a hip hinge. And just like the squat, 80% of the work is in that front leg, 20% in that back toe. Nice work, team. Hinge. Awesome job. Breaking at the hips, soft bend in the knees. This is your last lower body move. Then we got bicep curls to finish off arms. Last strength circuit here. Then we got a quick cardio burnout finisher. 10 more seconds in deadlifts. Nice work, guys. Finish it. Last 5, 4, 3, 2. Rest and recover. Swap your weights if you need to. We're going to bicep curls. All the way up, all the way down. Okay, quick break. Grab the weights you want to use for bicep curls. Nice work. Last strength move right here in 3, 2, Let's go. Curl them up and down. 40 seconds of bicep curls. 40 seconds of curls. Finish off strength. Set those weights down. 2 moves. Lateral shuffles. And we're going to finish with a MyCall sprint. I'm going to give you a sprint interval and a walk it out rest interval. It's a big finish. It's 1 minute. 1 minute, 30 seconds. Of lateral shuffles into 30 seconds of sprints, and you are cooling it down. Come on, 10 more seconds of bicep curls. Yes, you can. And then you set those weights down in 5, 4, 3, 2. Weights are down, weights are down. Here we go, guys. Walk it out. We're gonna set that 1-minute timer. Giant step right, 30 seconds of lateral shuffles, in 3, 2, let's go, let's go! HIIT, HIIT! Gonna finish side to side and a runner sprint. 30 seconds of lateral shuffles into 30 seconds of a sprint. You're gonna sprint for 5 seconds, that's a high knee sprint, into a walk for 5 seconds. We're just gonna alternate. All right, come on, we're gonna start with a walk. You got 10 more seconds in the shuffle, 10 more seconds in the shuffle. Nice work. Here we go. 5, you're walking in. 4, 3, 2, walk, walk for 5, 4, 3, 2. Sprint for 5, 4, 3, 2, 1. Walk for 5, 4, 3, 2, 1. Sprint for 5, 4, 3, 2, 1. Walk for 5, 4, 3 2, sprint for 10. This is it. 10, 9, 8, you got it. 7, 6, 5, finish. Come on, final 3, 2, rest. Woo! Way to go, way to go, Rachel. Woo! Let's just keep those feet walking place, walking place. Big arm sweep back, big arm sweep back. Catch your breath. Sweep it back, sweep it back. One more each way. Sweep it back, sweep it back. Take those arms across the body, flip those wings. Big breath in, big exhale. Big breath in, big exhale. Nice. Take your right foot, point the toes up towards the ceiling. Give me a hamstring scoop and reach. One more scoop and reach. Left toes up towards the ceiling. Here we go, scoop Reach. Nice work. Here we go. Scoop and reach. Nice work. Standing on your right leg, pull your left heel. Quad stretch. Open up those quads. Soften that standing leg. So proud of you guys. Way to show up. I'd love to know how many steps you got in the comments below. We love hearing from you guys. I hope you enjoyed this workout. It was a good one. We got our steps in, got some full body strength training in, ready to tackle the week. I hope you are too. Thanks for joining us. Have a great rest of your day. We'd love to see you back on the mat soon. Awesome job knocking out that workout. If you loved it, hit subscribe to my channel. I've queued up another workout you might like here. Otherwise, I have a 7-day strength and steps workout challenge, and it's entirely free in this playlist right here. Have a great day.