Cardio

Marching on the spot

Marching in place with pumping arms — the simplest way to warm up and lift your heart rate.

Beginner Low impact No equipment
Movement diagram for Marching on the spot: standing tall to knee lifted
Original diagram — start and finish positions.

How to do it

  1. Stand tall and start marching on the spot.
  2. Pump your arms up and down in rhythm with your steps, elbows bent and fists soft.
  3. Progress to marching forwards and backwards if you have room.
  4. Gradually lift your knees higher and quicken the pace.

Form tips

  • Land softly through the whole foot.
  • Keep your shoulders relaxed.

Common mistakes

  • Leaning back as the knees lift.

Easier and harder

Make it easier

March sitting on a chair.

Make it harder

Lift your knees to hip height and speed up, or move into high knees.

Sources

  1. NHS: How to warm up before exercising — checked 3 Oct 2026

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