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Sports training

Low-impact dance fitness workout: no-jump cardio to music, with trunk and pelvic floor work

Low-impact moves keep one foot on the floor. In one small force-plate study they put less vertical force through the legs than jumps, and in an old survey fewer people were injured in low-impact classes, but no trial has tested whether they prevent injuries. This session follows the shape of a low-impact aerobic dance class tested in pregnant women in Norway (a warm-up, dance at a perceived effort of 12 to 14 out of 20, then strength work for the trunk and pelvic floor), shortened for home, with the 45-second work periods of our low-impact cardio workout. It suits sore knees, leaking, older age, the weeks after giving birth, and pregnancy if you're already active. Put on music you like and move to the beat. You need space to move, a chair or counter in reach and a mat.

35 minBeginner14 movesA wall · A step · A dumbbell · A kettlebellHip flexors · Hip abductors · Glutes · Shoulders · Triceps · Quads
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 itEasier: Seated marchHarder: Standing band hip flexion
  2. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoStep-touch from side to sideHarder: Lateral band walk
  3. Shoulder CARs (controlled articular rotations)2 slow circles each arm
    Beginner · Shoulders, Back · 3D demoSmall circles growing biggerEasier: Arm circlesHarder: Sleeper stretch
  4. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Dance rounds

3 rounds · Rest 60 s of slow marching between rounds

  1. Standing march45 s on, 15 s off
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, knees up, arms pumping; add a hip swayEasier: Seated marchHarder: Standing band hip flexion
  2. Side-stepping (sideways walking)45 s on, 15 s off
    Beginner · Hip abductors, Glutes, Adductors · 3D demoStep-touch to the beat; add a grapevine (step, cross behind, step, tap) when you're readyHarder: Lateral band walk
  3. Step jack (low-impact jumping jack)45 s on, 15 s off
    Beginner · Hip abductors, Shoulders, Calves · 3D demoOne foot always on the floorEasier: Seated marchHarder: Jumping jack
  4. Standing punches (shadow boxing)45 s on, 15 s off
    Beginner · Shoulders, Triceps, Chest · 3D demoLight, quick punches; don't lock the elbowsHarder: 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; march instead if your knee hurtsHarder: Step-up
  6. Plié dumbbell squat (sumo squat)45 s on, 15 s off
    Intermediate · Quads, Glutes, Adductors · 3D demoSmall pliés to the beat with sweeping arms, no weight, only as deep as is comfortableEasier: Bodyweight squatHarder: Back squat with bands

Strength

  1. Bird dog, one limb at a time5 to 8 each side, holding 3 to 5 s
    Beginner · Abs, Back, Glutes · 3D demoSlowlyEasier: Side-lying tummy draw-inHarder: Bird dog
  2. Clamshell10 to 15 each side
    Beginner · Hip abductors, Glutes · 3D demoA cushion between your kneesEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Wall push-up10
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you push awayHarder: Push-up
  4. Pelvic floor exercise (Kegel)10 slow holds of up to 10 s, then 10 quick squeezes
    Beginner · Pelvic floor · 3D demoSitting

Cool-down

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow the pace right downEasier: Seated marchHarder: Standing band hip flexion
  2. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoBack heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  3. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold the wallHarder: Couch stretch

Tips

  • Start with 1 round and add a round each week until you can do 3.
  • Aim for 12 to 14 out of 20, somewhat hard: you can talk in short sentences, as in the pregnancy trial.
  • Pregnant and already active: check with your midwife, drink water, keep cool, don't exercise on an empty stomach, and stop if you feel uncomfortable, too hot or unwell. Nothing here is done lying on your back.
  • After giving birth: low impact comes before high impact, and advice at your 6-week check comes before aerobics or running.
  • Leaking or a prolapse? This is the version to use while you train your pelvic floor, as our pelvic floor guide explains.
  • 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.

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.

Guides that recommend it

Find more moves like these

More sports training

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Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the low-impact dance fitness workout: no-jump cardio to music, with trunk and pelvic floor work take?

About 35 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 wall, A step, A dumbbell, A kettlebell. 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. 8 of its 14 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.