Low-impact cardio
Low-impact cardio
Steady, rhythmic cardio with no jumping — get warm and a bit breathless at your own pace.
Aim for moderate intensity: you should be able to talk, but not sing. Use a bottom stair or a low step for the stepping exercises.
The plan
Warm-up 5 min 30 sec
- March on the spot, pumping your arms3 min
- Heel digs with punches1 min
- Knee lifts, touching the opposite hand30 sec
- Shoulder rolls, forwards then backwards30 sec
- Small knee bends30 sec
Main set 2 rounds — rest 45 sec between rounds
| Exercise | Each round | Rest after |
|---|---|---|
 Marching on the spot |
1 min | 15 sec |
 Step jacks (low-impact jacks) |
1 min | 15 sec |
 Basic step (aerobic step) Swap lead leg halfway |
1 min 30 sec | 15 sec |
 Heel digs |
1 min | 15 sec |
 Shadow boxing |
1 min | 15 sec |
 Bodyweight squat Steady pace |
45 sec | 15 sec |
Cool-down 3 min
- Easy march to bring your breathing down1 min
- Calf stretch at a wall, left20 sec
- Calf stretch at a wall, right20 sec
- Standing thigh stretch, holding a chair, left20 sec
- Standing thigh stretch, holding a chair, right20 sec
- Chest stretch, hands clasped behind you20 sec
- Sideways bend, both sides20 sec
This workout is part of: 4-week home strength starter, 4-week low-impact start, 4-week dumbbell foundations.
Sources
- NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
- NHS: How to warm up before exercising — checked 3 Oct 2026