20-Minute Strength + Walking Workout (2000 Steps, All Standing, No Repeats)

Build total body strength and get your steps in with this low impact, 20-Minute Strength + Walking Workout! This workout is done from an all standing position, no repeats!

This standing workout is a great addition to your workout routine if you're short on your step count for the day. I personally aim for 8-10K steps a day, and got over 2000 steps in with this 20-minute workout.

✨THE WORKOUT: 20-Minute Strength + Walking Workout ✨

► EQUIPMENT: Dumbbells. We're using 10-20 lbs.
*Discount Code: NMLTQ5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 4 Working Blocks
✔️ Timed Intervals (~around 2 minutes of cardio/walking into 2 minutes of strength training)
✔️No Repeats and All Standing (only do each exercise once)

►Workout Outline:
1️⃣ BLOCK ONE:
CARDIO
1) March in place
2) 2 Lateral Steps + Overhead Press R/L
3) V-Walk
4) V-Walk + 2 Jacks
5) Lateral Heisman Runner
STRENGTH
1) Side-to-Side Squats
2) Bicep Curl + Press

2️⃣ BLOCK TWO:
CARDIO
1) Jump Rope Heel Taps
2) Wide/Narrow Fast Feet
3) 3 Count Forward Back Runs + Front Kick/Rear Kick Right
4) Press Jacks
5) 3 Count Forward Back Runs + Front Kick/Rear Kick Left
STRENGTH
1) Curtsy Lunge + Reverse Lunge +Switch (MOD: Double Regular Lunge R/L)
2) Deadlift + Stack On Back Rows

3️⃣ BLOCK THREE:
CARDIO
1) Inner Heel Taps
2) Lateral Shuffle
3) Punch + Tap
4) 4 High Knees + 4 Butt Kicks
5) Jog
STRENGTH
1) Lateral Squats
2) 1 Overhead Press + Stack On Overhead Triceps

4️⃣ BLOCK FOUR:
CARDIO
1) Double Standing Crunches
2) 3 Shuffle Jabs Front + Shuffle Back R
3) Speed Bag + Boxer Shuffle
4) 3 Shuffle Jabs Front + Shuffle Back L
5) 5 Second High Knee Sprint + 3 sec recover repeat
STRENGTH
1) Sumo Squat + Alternating Chest Fly
2) 4 Overhead March + Switch Press

►TIME STAMPS:
00:00 Workout Introduction
01:10 Block One
05:45 Block Two
10:55 Block Three
15:50 Block Four
21:55 Cool Down + Stretch

❤️ Learn more about the benefits of strength and cardio workouts in this blog post:

🎶 Cue up your favorite music, press 'play', and let's knock it out!
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👖 RACHEL WEARING (affiliate links):
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[harrietwilks]

O wow. New favorite. i would love a 30 and 40 minute format in these - seriously. Steps and strength???? feeling soooo accomplished!

[ErinChambers-dh]

🔥WOW🔥 did this as an “add-on” 🔥NOT AN ADD-ON, I repeat not an add-on! This was pure fire!! Loved every second of it!!

[vikidoll]

Love this workout for the office! Thank you so much!!!

[heatherpoletti]

Wow ! That was an excellent finisher to your 30-minute leg day and my 30-minute cardio choas.❤ I used 20lbs throughout .

[shannon]

I love this workout on days where I have only a short window to workout. Thank you for the variety!

[Acorn]

I find myself coming back to this workout on "just cardio days" (no such thing lol) or pairing it with arm day! Love it! Would love a 40 minute version!!

[caewing]

For this pregnant mama, this was perfect! Thank you Rachel for doing modifications! This is one of my new favorite workouts!

[lindsayb]

This is definitely a new go to!!! I’m dripping sweat and also got 2, 000 steps!!! I love the step workouts so much and the addition of strength so good!!! 💪🏼🔥✨

[jennifer.b.s]

What I love about this - it’s all standing, no repeats, dumbbells involved (not just cardio) and the time is a perfect topper to your other 30 minute workouts that I do. Would love to see more of these mini sweat sessions. Thanks Lindsay!

[firenzie]

I absolutely love the walking workouts! They are amazing for the days when I don’t feel like working out at all. Thank you for creating such a variety of workouts- I can really see that you and the whole team are putting your heart in NML and I do appreciate that 🥰 And as you said- have a great day!

[eileensummerhill]

Cardio + weights! Yes, please! Loved it.

[jacquehudspeth]

This is perfection! Do you have more workouts like this? If not, please make more❤

[alliedesonier]

I have been doing your workouts for about 4 years and this is my favorite style. Especially as a stay at home mom to 3 littles and Especially in winter. Would love to see 30 minutes options. Thank you!

[karene]

First work out after being sick, what a great 20 minutes! I am downloading this to take on vacation with me. It'll be great for a hotel room, water bottles make great weights! Thanks so much ladies!

[patricecaudle]

Loved this one. Worked up a good sweat. Would like a longer one in this format.

[janierodriguez]

This is a sweet workout. I agree this is perfect to get some strength and steps on days you just need a little break. Loved the no repeaters.

[henriettawilliams]

Great one for an early Sunday morning before church :) Would love more of these and maybe even longer.

[yoliebieber]

Cardio & strength! Yay yay yay!! 🙌🙌 love it!!

[deirdremcmennamin]

I love that Rachel said she would do this first thing in the morning and you said or at the end of the week, especially in Winter. It's 6:30pm on a Tuesday in August. 😅 It still was just what I needed to not blow off the workout!!

[mrs.b]

Great workout for someone just getting back into exercise in mid-40s with significant weight to lose! Thanks again for modifications!