20-Min Low Impact Cardio Workout for Beginners | No Jumping, No Equipment, by Chichi Okagbue | Stronger With Purpose on YouTube. 20 min 34 s.
- Video length
- 20 min 34 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space about two metres square, put on supportive trainers and keep a bottle of water within reach before you start.
Warm up for three minutes with marching in place, slow arm circles and shoulder rolls. Keep it gentle and let your breathing and heart rate rise gradually.
Begin the main block with a march or a step touch, swinging your arms. Stay tall through the spine and keep the movement smooth and steady.
Add low impact moves one at a time, such as knee lifts, side steps, gentle squats and heel digs. Keep at least one foot on the floor the whole time.
Pump your arms or push your palms forward as you step to lift your heart rate without adding any jumping.
Work at a pace where you can still speak in short sentences. If you cannot, slow down or march in place until your breathing settles.
Take a 30 to 60 second break whenever you need one. Walk in place during the break rather than stopping dead, so your heart rate drops slowly.
Cool down for three minutes with slow marching, then stretch your calves, thighs and chest, holding each stretch for about 20 seconds.
Tips and common mistakes
Keep your knees soft and never lock them, especially during squats and knee lifts.
Skipping the warm up makes the first five minutes feel much harder, so always do the three minute march.
Mild soreness the next day is normal, but stop straight away if you feel pain, dizziness or chest discomfort.
Do the session two or three times a week with a rest day in between rather than every day at first.
Questions
Do I need shoes for a no jumping workout at home?
Trainers give cushioning and grip, which helps on hard floors. Bare feet are fine on a mat if your feet and ankles feel comfortable.
How often should I do this workout?
Two or three times a week with a rest day in between is a sensible start. Add a session only once you finish feeling you could have done more.
Can I split the 20 minutes into shorter chunks?
Yes. Do the warm up and ten minutes, then finish the rest later the same day. The total time is what matters most.
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.
