Low-Impact Home Cardio
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Good cardio does not have to mean jumping around. This 20-minute session keeps at least one foot on the floor throughout, raising your heart rate while staying kind to knees, hips and backs. It is perfect for beginners, for busy days, or as an easy-effort session between harder workouts. No kit needed - a mat just adds a little comfort.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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No kitJust your bodyweight
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Beginner · about 20 minutes, start to finish.
Warm-up
- March on the spot - 60 seconds
- Shoulder rolls and arm swings - 30 seconds
- Half-depth squats - 10 reps
Main workout
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March with arm reach
60 secondsMarch steadily while reaching the arms overhead and down.
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Step jacks
45 secondsStep out one foot at a time with an overhead reach - a low-impact star jump.
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Standing knee drives
45 secondsDrive one knee up, opposite hand down, alternate at a good pace.
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Side steps with reach
45 secondsStep side to side, reaching the arms across for a little extra work.
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Squat to stand
45 secondsSit back into a squat, stand tall and reach up, controlled throughout.
Coach's tip
Repeat the circuit three times, taking a short breather between rounds. Pump the arms a little more to lift the intensity, or ease off to bring it down - you are in control of the effort.
More home workouts
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.