15-Minute FAST Low Impact Cardio Workout | No Equipment, by Improved Health on YouTube. 15 min 41 s.
- Video length
- 15 min 41 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a patch of floor wide enough to step side to side with your arms out. Put on supportive trainers, or work barefoot on a non-slip floor.
Start the 15-minute session and warm up with a gentle march in place for the first minute, letting your arms swing naturally.
Settle into a steady march and add step touches from side to side, tapping one foot out and bringing it back while your arms swing.
Swap in other standing moves such as knee lifts, heel digs and side steps. Keep at least one foot on the floor at all times.
Time your arm presses and reaches to the 150 BPM music. Bigger arm movements raise the intensity without any jumping.
Stay light on your feet with soft knees. Step quietly rather than stomping, and keep your shoulders relaxed.
Check your effort every few minutes. You should be breathing harder but still able to speak a short sentence.
Slow the pace for the final minute to bring your heart rate down, then stretch your calves, thighs and shoulders.
Tips and common mistakes
March in place instead of stepping if you need a breather, then rejoin the faster pace when you are ready.
Keep your arms lower and your steps smaller to make the workout easier, or reach higher and wider to make it harder.
Skip the session on a full stomach and keep water within reach so you can sip between moves.
Stop and rest if you feel dizzy, short of breath or have any joint pain, and check with a doctor first if you have a heart condition.
Questions
Do I need any equipment for this workout?
No. It is all standing cardio with no weights, bands or machines. A mat is only useful if you want cushioning underfoot.
Is it suitable for beginners or sore knees?
Yes. There is no jumping and one foot stays on the floor, so the load on your knees and ankles is low. Work at your own pace and slow down whenever you need to.
Can I do this workout in an apartment?
Yes. Because there is no jumping or stomping, it makes very little noise. A rug or mat under your feet cuts the sound further.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
