52-minute intermediate/advanced walking program. Warm-up, walking aerobic phase, cooldown, abdominals, stretch.

The workout is perfect to use outdoors, or on treadmills or other cardio equipment. It begins with a 3 min. outdoor stretch warmup. Using optional hand weights to elevate the heart rate without running, the 40 min. walk sequence pyramids in intensity. It begins with a slow-walk, upgrading to medium-slow, med-fast, two fast, a med-fast, med-slow, and finally a slow walk cool down.

Cardio walk ends with a standing stretch, which can be performed outdoors. An optional 6 min. of core exercises are designed to be included when you return home.

The workout is narrated by Susan Harris, for many their favorite instructor in the Firm videos. Susan is superb. Her voice is very soothing, yet motivating at the same time.