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Cardio & conditioning

Low-impact cardio workout (no jumping)

Cardio at home that is kind to knees and feet: nothing jumps, and most moves have a seated version. Work at a pace where you can talk but not sing. It counts towards the 150 minutes a week the NHS recommends, and short bursts count too. If you have heart disease, get chest pain when you exert yourself, or take insulin or a sulfonylurea for diabetes, check with your GP or diabetes team before you start.

25 minBeginner9 movesA bench or box · A step · A wallHip flexors · Hip abductors · Shoulders · Quads · Glutes · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swinging. Hold a counter if you need itHarder: Standing band hip flexion
  2. Shoulder CARs (controlled articular rotations)2 slow circles each arm
    Beginner · 3D demoSmall circles growing bigger, within a range that doesn't pinch

Circuit

3 rounds · Rest 60 s between rounds, marching slowly

  1. Standing march45 s on, 15 s off
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk: lift the knees and pump the arms. Seated: march sitting tallHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)45 s on, 15 s off
    Beginner · Hip abductors, Shoulders, Calves · 3D demoStep out as the arms sweep up, back in as they come down; alternate sides. Seated: arms up, tap the feet outEasier: Seated marchHarder: Jumping jack
  3. Sit to stand from a chair45 s on, 15 s off
    Beginner · Quads, Glutes, Hamstrings · 3D demoSteady, about one every 3 to 4 seconds. Push on your thighs if you need toHarder: Bodyweight squat
  4. Standing punches (shadow boxing)45 s on, 15 s off
    Beginner · Shoulders, Triceps, Chest · 3D demoLight, quick punches at chest height; stop short of locking the elbow. Seated is fineHarder: Step jack (low-impact jumping jack)
  5. Low step-up45 s on, 15 s off
    Beginner · Quads, Glutes, Hamstrings · 3D demoChange the leading leg every 4 steps, rail in reach. Knee pain? March insteadHarder: Step-up
  6. Wall push-up45 s on, 15 s off
    Beginner · Chest, Triceps, Shoulders · 3D demoSmooth and steady; breathe out as you push awayHarder: Push-up

Cool-down

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow the pace right downHarder: Standing band hip flexion
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Peroneals Stretch
  3. Standing Quad Stretch30 s each side
    Beginner · 3D demoHold the wall. With a sore knee, hold your trouser leg instead of the ankleHarder: Intermediate Hip Flexor and Quad Stretch

Tips

  • Start with 1 round and add a round each week until you can do 3 (our suggestion).
  • Use a solid chair without wheels. With a higher body weight, a chair with arms and a higher seat makes standing up easier.
  • Stop and sit down if you feel faint, dizzy or unusually short of breath. Call 999 for chest pain that feels tight or spreads to the arm, neck or jaw.
  • On a weight loss injection, eat something and have a drink beforehand, and sit down if you feel light-headed.
  • Short on time, or just eaten? The 10-minute walk and move after meals is the short option. Walking and cycling are still the backbone: do this on days you can't get out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the low-impact cardio workout (no jumping) take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.